Mo. 5. Aug.
a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
calf stretch
b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
5 step ups
5 burpees
c) strict press + push up 15min
build to a heavy set of 3 strict press with a 3 sec pause at eye level on way up
into
3 big sets of push ups with 1 min rest between sets
d) conditioning 15min
for time
3 rounds
15 power cleans 50/35kg
15 burpees over the bar
into
3 rounds
15 push jerks
15 box jumps 60/50cm