Wed 28. Sep
a) mobility 4min
1:00 min each
scorpion
calf stretche
handwalk + push up
hollow / arch hold (30s each)
b) warm up 5min
3-4 rounds
5 burpees
5 tall muscle cleans
5 front squats
50 rope jumps
c) hang clean complex 10min
build to heavy set of
1 hang power clean + 1 hang squat clean
d) conditioning 20min
3 rounds for time
30 bar facing burpees
20 hang power cleans 60/40
100 double unders
*rest 1min between rounds