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