Overhead Squats
Warm-Up
3 rounds:
10 walking burpees
10 One Arm Slamball Thruster
10 Inch Worms
10 Lunges
Mobilität
Shoulder mobility
– shoulder dislocates
– I – Raises
hip mobility
– squatting internal rotation
– russian baby maker
Technik
1. Muscle Snatch
2. Overhead Squat
3. behind neck Snatch Grip press
4. behind neck Snatch Grip press im deep squat
5. drop snatch
Zwischenübung 1
Tabata
seated leg lift
tuck hold
WOD
21-15-9 (TC: 10 min. )
One Arm DB Overhead Squat (scaled: Overhead Squat)
BBJO (scaled: Burpee step up overs)
Cool Down
Static Stretch