Fri 10. Nov
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
calf stretch
b) warm up 5min
junkyard dog warm up
c) barbell complex 10min
emom 10min
1 power clean
1 front squat
1 push jerk
d) conditioning 15min
10 rounds for time
30 double unders
3 power cleans 60/40kg
3 front squats
3 push jerks