Mo 17. Okt
a) mobility 4min
1:00 each
scorpion
handwalk
samson
bird dogs
b) barbell warm up 5min
2 rounds
100m run
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats
c) power clean 10min
5 sets:
3 power cleans @ 70-75%
d) conditioning 20min
amrap 20min
1 power clean 80/60
1 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
...
add 1 rep each round