Mi. 2. Apr.
a) mobility 4min
1:00 each
hand walk
samson stretch
lat stretch
instep rotations
b) warm up 4min
amrap 4min
8 clean grip deadlifts
8 elbow rotations
8 front rack lunges
8 push press
c) skill 10min
power clean - front squat - push jerk
d) weightlifting complex 10min
find a heavy complex of
1 power clean
1 front squat
1 push jerk
e) conditioning 10min
on the minute x 10
3 power cleans 60/40kg
3 front squats
3 push jerks
max. lateral burpees over barbell
Skill Class 18:00
power clean + push jerk