Mo. 7. Sep.
a) movement prep
amrap 5min
10/8cal row
10 lateral squat stretch
10 hollow rocks
b) strength
4 sets on every 3min
6 frontsquat > 75%
c) conditioning
amrap 16min
20/15cal row
10 single arm db hang clean & jerks @25/15
10 alt db overhead lunges @25/15
scale 15/10
SWEATCLUB
a) movement prep
amrap 5min
5 burpees
10 samson stretch
5 handwalk
10 hollow rocks
b) skill: single arm db hang clean & jerk
bc conditioning
8 rounds
30"on/10"off
row
single arm db hang clean & jerks
db frontrack lunges
sit ups