Mo 18. Jul
a) mobility 4min
1:00 each
samson stretch
instep rotation stretch
sumo squat stretch
glute bridge (walk outs)
b) warm up 5min
9-6-3
deadifts*
burpees
*building in weight
c) deadlifts 15min
for total load
5 x 3
d) conditioning 15min
4 rounds x amrap 3min
10 hang power cleans 60/40
40 air squats
max burpees over the bar
rest 1:00 between rounds