Sa. 5. Nov.
a) mobility 2min
0:30sec each
partner shoulder stretch
partner back stretch
b) warm up 5min
in teams of 2
3-5 rounds each
A: single unders / double under practice
B: 1 round
5 ring rows
4 deadlifts (empty bar)
3 tall muscle cleans
2 strict press
c) team conditioning 30min
amrap 30min
6 rounds
5 pull ups
4 deadlifts 60/40
3 hang power cleans
2 push jerks
200 double unders
6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks
200 double unders
6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks
200 double unders
max rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks
*partner switch after each completed round