Mo 5. Okt
a) movement prep
amrap 5min
10 alt step ups
10 samson stretch
5 handwalks
b) strength
5 sets on every 3min
6 backsquats > 76%
c) conditioning
amrap 15min
6 double db snatches 15/10
12 double db frontrack lunges 15/10
18 box jumps 60/50
scale 10/7,5
SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch
handwalk
b) skill: single arm db hang power clean & jerk
c) conditioning
8 rounds
30"on/15"off
row
single arm db hang power clean & jerk
single arm db overhead lunges
box jump overs