Di 19. Okt
a) warm up 4min
amrap 4min
10 step ups
10 alt instep stretch + rotation
5 down dog & seal
b) strength 9min
emom 9min
1.-3. 3 hang power cleans (climbing)
4.-6. 2 hang power cleans (climbing)
7.-9. 1 hang power clean ( climbing)
c) conditioning 18min
3 rounds
for time
30 swings 24/16
30 sit ups
30 box jump overs 60/50