Di 29. Aug
a) mobility & warm up 6min
1:00 each
samson stretch
row (slow)
elbow instep rotation
row (moderate)
hand walk + push up
row (fast)
c) power clean + broad jump 12min
4-3-2-1 power cleans + 5 broad jumps
start at 70%.
1-2 min rest between sets.
d) conditioning 20min
3 rounds x amrap 4min
20 burpees over the rower
500/400 m row
max power cleans 60/40kg
4 min rest