Mo 27. Jul
a) movement prep
2 rounds
40"on/10"off
step ups
sumo squat stretch
b) prehab
2 rounds
30"on/10""off
kb bottom of squat hold
hollow hold
c) strength
5 supersets
5 backsquats >77%
5 high box jumps 100/80
d) conditioning
amrap 10min
20 swings 24/16
10 burpee box jump overs 60/50
SWEATCLUB
a) movement prep
tabata
down ups
samson stretch
b) skill: db single arm hang clean & jerk
c) conditioning
8 rounds
30"on/15"off
bike
db single arm hang clean & jerk
burpees
alt db frontrack lunges