Mo. 4. Juli
a) mobility 4min
1:00min each
pass throughs
dowel good mornings
leg swings (30s each)
overhead squats
b) warm up 5min
3 rounds for quality
5 overhead squats (empty bar)
5 good mornings
50 single unders
c) overhead squats 15min
for total load
5 sets of 4
d) conditioning 15min
amrap 15min
15 overhead squats 40/30
30 db hang power snatches 20/15*
60 double unders
*switch arms every 5 reps