Mo. 19. Dez.
a) mobility 4min
1:00 each
handwalk
instep rotation stretch
front rack stetch
bird dog
b) warm up 5min
3 rounds
15 bar hops
12 deadlifts (empty bar)
9 tall muscle cleans
6 strict press
c) clean & jerk complex 12min
for load:
1 deadlift
1 power clean
1 hang power clean
1 split jerk
d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50
9 hang power cleans
6 push jerks
compoare to 09.10.20