Thu 2. Dec
a) mobility 4min
1min foamroller back
1min lat stretch on foam roller
1min handwalk
1min samson stretch
b) warm up 10min
clean warm up
c) power clean 10min
work up to a heavy power clean
d) conditioning 20min
amrap 20min
250/200m row
5 power cleans 60/40
1min rest
500/400m row
10 power cleans 60/40
2min rest
750/600m row
15 power cleans 60/40
3min rest
1000/800m row
max power cleans 60/40