Tue 10. Feb
a) mobility 4min
lat stretch
hand walk
instep rotations
lying hip cross over
b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 hang high pulls
10 straight leg sit ups
c) power clean 15min
5 sets:
3 power cleans
(build to a heavy set)
score: heaviest load
explosive power
d) conditioning 12min
12:00 amrap
21 toes to bar
21 power cleans 40/30kg
rest 1:00
18 toes to bar
18 power cleans 50/35kg
rest 1:00
15 toes to bar
15 power cleans 60/40kg
rest 1:00
12 toes to bar
12 power cleans 70/50kg
rest 1:00
9 toes to bar
max power cleans in remaining time 80/60kg
score: total power clean reps
muscular endurance & vo2 max