Di. 20. Juni
a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
inverted hamstring stretch
b) warm up 6min
2 rounds
10 good mornings (empty bar)
10 elbow rotations
10 strict press
10/8 cal row
c) barbell complex 10min
build to a moderate heavy complex of
3 deadlifts
2 hang power cleans
1 push jerk
d) conditioning 20min
amrap 4min
3 rounds of "DT" 40/30kg
max cal row
4min rest
amrap 4min
2 rounds of "DT" 50/35kg
max cal row
4min rest
amrap 4min
1 round of "DT" 60/40kg
max cal row
1 round of "DT":
12 deadlifts
9 hang power cleans
6 push jerks