Di. 9. Nov.
a) mobility 4min
1,5min foam rolling quads
30sec lat stretch on foam roller
1min calf stretch
1min sumo squat rotations
b) warm up 4min
3 rounds
20 rope jumps
10 squats
5 push ups
c) olympic lifting complex 9min
emom 9min
1.-3.: 3 cluster
4.-6.: 2 cluster
7.-9.: 1 cluster
d) conditioning 10min
amrap 10min
9 thrusters
35 double unders
rx 35/25
sc 30/20
c) pushing accessory 6min
3 rounds
30sec wall walks
30sec n2w handstand hold
1min rest