Skill PVC of lege stang 

30 sec overhead hold
8 snatch balance 
5 tall snatch 
3x 

hang full/power snatch 
2×8 oefenen 

Kracht 12 min 

Squat Hoog tempo 
20-20-20 
 

WOD 21-15-9 

hang full snatch 40/25 (scale naar power snatch of overhead squat of front squat) 
1 ronde rennen /20 kcal cardio 

time cap 10 min