Di. 11. Okt.
a) mobility 4min
1:00 each
calf strechtes
front rack stretch
handwalk
glute bridges
b) warm up 6min
2 rounds
50 rope rope jumps
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats
c) hang clean complex 10min
5 sets:
1 hang power clean +
1 hang squat clean
d) conditioning 20min
5 rounds for time
60 double unders
12 hang power cleans 60/40
4-8-12-16-20 pull ups
rest 1min after each round