DONNERSTAG

A. Practice for 15 min

6-8 DKB Snatches

6-8 DKB Squat cleans

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B. 3 sets per side

6-8 SA rotational ring rows + 30 sec anti-rotation holds (on rings)

8-10 ball avoidance game

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C. EMOM 12 – 30:30 work:rest

1: Wind sprints (end to end)

2: 90°/180° Athletic Jumps

3: Lateral block jumps