Fri 24. Nov
a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossover
scorpion
b) warm up 4min
3 rounds or 4min
10 good mornings (empty bar)
10 shoulder press (empty bar)
10 straight leg sit ups
c) clean & jerk 12min
work up to a heavy triple touch and go clean & jerk
d) conditioning 7min
"Open WOD 13.4"
amrap 7min
3-6-9...
clean & jerks 60/40
toes to bar
e) midline 6min
with a partner
3 x 30-60sec weighted plank 20/15kg