Mi 21. Feb
a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch
b) warm up 5min
12-9-6
ring rows
burpees
db deadlifts
c) bench press + pull up 14min
3 sets
1 bench press *
3 weighted pull ups**
*start at 85% and build
** heavier than last week
d) conditioning 18min
amrap 3min
20 burpee pull ups
max single db clean & jerks 25/20kg
2min rest
amrap 3min
20 single db clean & jerks 25/20kg
max burpee pull ups
2min rest
amrap 3min
20 db snatches 25/20kg
max target burpees
2 min rest
amrap 3min
20 target burpees
max db snatches 25/20kg