Di. 15. Nov.
a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
dynamic lat stretch
calf stretch
b) warm up 5min
1 rounds
50 single unders
5 tall muscle cleans (empty bar)
5 strict press
50 single unders
5 hang muscle cleans
5 push press
50 double unders
5 hang power cleans
5 push jerks
c) power clean & push jerk 10min
5 sets:
1 power clean + 3 push jerks @ 75-80%
d) conditioning 20min
5 rounds for time
9 clean & jerks 40/30
30 double unders
9 (chest to bar) pull ups
30 double unders