Fri 1. Dec
a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
hip crossovers
b) warm up 5min
amrap 5min
10 elbow rotations
10 good mornings
10 shoulder press
10 straight leg sit ups
c) barbell complex 14min
on every 2:00 x 7
3 deadlifts
2 hang power cleans
1 push jerk
d) conditioning 15min
5 rounds for time
12 deadlifts 60/40kg
9 hang power cleans
6 push jerks
6-9-12-15-18 toes to bar