Mon 15. Jan
a) mobility 3min
1:00 each
elbow instep rotation
dynamic lat stretch on box
calf stretch
b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 step ups
bike / ski
c) power clean 10min
work up to a moderate-heavy single
d) conditioning 20min
4 rounds for time
30/24 cal bike / ski
20 box jumps 60/50
10 power cleans 70/50 kg