Fr. 27. Feb.
a) mobility 4min
lat stretch
hand walk
lying hip cross over
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotation
10 straight leg sit ups
*remaining time row
c) power clean 12min
5 sets
1 power clean
(build to a heavy for the day)
explosive power
d) conditioning 15min
3 x 3:00 amrap:
21 toes to bar
15 hang power cleans 60/40kg
row cal in remaining time
• rest 3:00 between amraps
score: total row cal
aerobic power [vo2 max]