Fr. 11. Okt.
a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
calf stretch
b) pause front squat 12min
(cycle week 2/3)
build to a heavy 3 rep front squat
3 sec pause at parallel on the way up
try to increase weight from 30.8.24.
c) conditioning 18min
for time
10-8-6-4-2 hang power cleans 60/40kg
100-80-60-40-20 double unders
500-400-300-200-100m row