Di. 14. Apr.
a) mobility 4min
1:00 each
instep rotation
lat stretch
lying hip cross over
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 hang high pulls
10 behind the neck push press
*remaining time bike/ski
c) hang power snatch 10min
find a heavy set of
3 hang power snatches
explosive power
d) conditioning 17min
on the 3:00 x 4 rounds
15 hang power snatches 35/25kg
12 burpees over the bar
max cal ski/bike
1:30 rest between rounds
score: total cal
rx+ option: 40/30kg
aerobic power & vo2 max