Mi. 5. Okt.
a) mobility 5min
rom drills
b) barbell clean warm up 5min
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats
c) power clean & jerk 10min
build to heavy
power cleans & push jerk
d) conditioning 20min
for time
15 unbroken clean & jerks 50/35
30/20cal ski / bike
rest 2min
12 unbroken clean & jerks
30/20cal bike / ski
rest 2min
9 unbroken clean & jerks
30/20cal ski / bike
2min rest
6 unbroken clean & jerks
30/20cal bike / ski
*every break on the barbell: 10/8cal penalty