Thu 5. Dec
a) mobility 4min
1:00 each
lat stretch
hand walk
scorpions
samson stretch
b) warm up 6min
on every 2:00 x 3 rounds
10 elbow rotations
10 front rack lunges
reamining time plank hold
c) skill power clean 10min
- hang high pulls
- hang muscle cleans
- hang power clean
d) conditioning 23min
amrap 3min on / 2min off x 5 rounds
30 sit ups
15-12-9-6-3
hang power cleans
40/30-50/35-60/40-70/50-80/60kg
max. burpees over bar