Fr. 14. Nov.
a) mobility 4min
1:00 each
sumo squat stretch
instep rotation
lat stretch
hand walk
b) warm up 4min
amrap 4min
10 air squats
10 elbow rotations
10 push press
c) front squat 9min
on the 3:00 x 3 sets
5 tempo front squats at 60%
3 seconds down 3 seconds up
d) skill 7min
power clean + push jerk
e) conditioning 10min
on the minute x 10
3 power cleans
3 front squats
3 shoulder to overheads
max lateral burpees over bar
barbell: 40/30kg
score: total burpees
aerobic power vo2 max