Fr. 9. Dez.
a) mobilty 4min
1:00 each
inverted hamstring stretch
down dog and seal
hip crossovers
overhead hold
b) warm up 5min
3-4 rounds
5 deadlifts (empty bar)
5 tall muscle cleans
5 strict press
15 sit ups
c) clean & jerk 12min
on the 2:00 x 6 sets:
1.-2. 3 clean & jerks (moderate)
3.-4. 2 clean & jerks (moderate / heavy)
5.-6. 1 clean & jerk (heavy)
d) conditioning 7min
"Open 13.4"
amrap 7min
3 clean & jerks 60/40
3 toes to bar
6 clean & jerks 60/40
6 toes to bar
9 clean & jerks 60/40
9 toes to bar
...
e) hold 10min
accumulate
2min front rack hold 60/40
2min overhead hold
2min L-sit hang