Di 6. Apr
a) movement prep
amrap 3min
4 down ups
4 sumo squat stretch
b) strength
3 sets
10 alt db/kb cossack squats
10 hollow rocks
no equipment cossack squats
c) conditioning
amrap 15min
20 alt db hang power clean & jerks
20 squats
no equipment hand release push ups
scaled kneeling hand release push ups
CAGES
a) warm up 10min
2 rounds
10 sumo squat stretch
5 handwalks + push ups
into
2 rounds
10 squats
5 down ups
into
2 rounds
5 thruster (unloaded bar)
5 burpees over bar
into
5 thruster work load
5 burpees over bar
b) conditioning 15min
amrap 12min
2,4,6,8,10 etc reps
thruster 40/30
burpees over bar
scale 30/20