Workout of the Day

Mi 21. Okt

a) movement prep
2 rounds
45"on/15"off
row
instep stretch + rotation
hollow hold

b) strengt
build up to a heavy power clean & jerk within 10min

c) conditioning
for time
80/60cal row
60 burpees over bar
40 toes to bar
20 hspu
10 clean & jerks 70/50

scale knee raises, hand release push ups, 40/30

SWEATCLUB
a) movement prep
amrap 4min
5 handwalk + push ups
10 hollow rocks/10sec hollow hold
10 alt twisted cross

b) skill row

c) conditioning
emom 30min
1. 15/10cal row
2. 10 hand release push ups
3. 10-15 knee raises
4. 12-16 single arm db hang power clean & jerks
5. rest

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