Stephan Contratti

Coach Pechi hat sich ausgetobt, mit She Bear Complex and a lot of Snatches!

A: Warm-Up

Spine and Hip Mobility 
with some rowing and faszien rolling

B: Hantelgymnastik

Skill Snatch and Snatch Balance
Work up your weight for C

C: Kara Saunders – She-Bear-Complex – 10 min for load:

1 power Snatch
1 OHS
1 Snatch
1 OHS
1 Snatch Balance
1 OHS

D: Open Workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 30/42,5 kg
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 42,5/61kg
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 61/84kg
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 70/102kg
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 80/111 kg
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 84/120 kg

*If all reps are completed, time cap extends by 4 minutes.

E: Cooldown

Breathing skills and relaxing by breathing