Mo 23. Jan
a) mobility 4min
1:00 each
scorpion
handwalk
instep rotation
sumo squat stretch
b) warm up 5min
3 rounds
15 squats
10 kb swings (light weight)
5 burpees
c) clean complex 10min
build to a heavy complex:
1 power clean
1 thruster
1 cluster
d) conditioning 15min
amrap 15min
10 thruster 40/30
10 burpees over the bar
10 power cleans 40/30
10 burpees over the bar
10 hang power snatches 40/30
10 burpees over the bar