Mo 24. Okt
a) mobility 4min
1:00 each
handwalk
instep rotation stretch
sasmon stretch
bird dogs
b) warm up 5min
4 rounds
20 jumping jacks
15 glute bridges
10 sit ups
5 push ups
c) deadlift 15min
3-5 sets:
1-3 reps @ 70-75%
d) conditioning 17min
amrap 7 min
max power snatches 40/30
on the minute (starting at 0:00):
7 toes to bar
rest 3 minutes
amrap 7min
max bar facing burpees
on the minute (staerting at 0:00):
7 push press 40/30
e) holds (optional) 10min
3-4 sets:
30-60sec hip extension hold
1min rest