Di. 7. Apr.
a) mobility 3min
1:00 each
lat stretch
thoracic rotation
sumo squat stretch
b) warm up 4min
amrap 4min
10 air squats
10 clean grip deadlifts
10 hang muscle cleans
c) back squats 14min
3 sets
5 back squats at 80%
1 drop set
max reps at 50%
absolute strength
d) conditioning 18min
1 round for max reps:
3:00 of power cleans 40/30kg
3:00 of push-ups*
6:00 of air squats
3:00 of push-ups*
3:00 of power cleans
score: total reps
*rx+ option: handstand push ups
muscular endurance