Di. 28. Feb.
a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation stretch
back rack elbow rotations
b) warm up 6-8min
1 round
15/12cal ski/bike
then
15 deadlifts (empty bar)
15 box step overs 60/50
12 hang muscle cleans
12 box step overs 60/50
9 muscle cleans
9 box step overs 60/50
then
15/12cal bike/ski
c) power clean 12min
build to a heavy set of 3 reps
d) conditioning 15min
for time
45/30 cal ski
30-20-10 reps
dumbbell cleans 20/15
dumbbell box step overs 60/50
45/30 cal bike