Mi 4. Okt
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch
b) warm up 5min
amrap 5min
10 elbow rotations (empty bar)
10 good mornings
10 air squats
10 ring rows
c) clean complex 12min
work up to a heavy complex of
3 power cleans + 3 front squats
d) benchmark conditioning 16min
"T.U.P."
15-12-9-6-3 reps for time
power cleans 60/40kg
pull ups
front squats
pull ups