Do 21. Sep
a) mobility 4min
1:00 each
hand walk
sumo squat stretch
scorpion
calf stretch
b) warm up 5min
amrap 5min
10 good mornings (empty bar)
5 front squats
5 press
10 step ups
c) power snatch 12min
work up to a heavy touch and go 5 rep power snatch
d) conditioning 14min
amrap 14min
7 thrusters 40/30kg
7 box jumps 60/50cm
7 power snatches 40/30kg
7 box jumps