Mo 28. Nov
a) mobility 4min
1:00 each
alternating pigeon stretch
hand walk + sumo squat stretch
front rack stretch
marching plank
b) warm up 6min
emom 6min
1. easy row
2. 5 tall muscle cleans + 5 strict press + x step ups
c) power clean & jerk 10min
emom 10min
minute 1-5: 2 power clean & jerk (light - moderat)
minute 6-10: 1 power clean & jerk (moderate - heavy)
d) conditioning 20min
amrap 5min x 3 rounds
27/21cal row
21 power cleans 50/35
15 burpee box jump overs 60/50
rest 2:30min between rounds