Di 2. Nov
a) mobility 5min
1min calf stretch
10 sumo squat stretch
10 alternating instep rotations
10 down dog to seal
b) warm up 5min
3 rounds
20 single unders
10 good mornings (empty bar)
8 squats
6 push ups
c) olympic lifting complex 10min
work up to a heavy complex of
1 clean
1 front squat
1 jerk
d) conditioning 20min
for time
1 round of macho man
50 double unders
2 round of macho man
50 double unders
3 round of macho man
50 double unders
4 round of macho man
50 double unders
5 round of macho man
50 double under
macho man
3 cleans
3 front squats
3 jerks
rx+ 60/40
rx 50/35
sc 40/25