Mo 12. Okt
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch
hollow hold
b) strength
build up to a heavy complex
power clean + hang squat clean within 12min
c) conditioning
for time
21, 15, 9 reps
power clean 60/40
toes to bar
12. 9, 6 reps
hang squat cleans 60/40
bar muscle ups
scale 40/30, knee raises, jumping bar muscle up, strict pull ups
SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
jumping jacks
inverted hamstring stretch
down ups
b) skill double db power clean
c) conditioning
8 rounds
30"on/10"off
ski
double db power clean
knee raises
burpees over parallettes