Di. 28. Apr.
a) mobility 4min
1:00 each
instep rotation
lat stretch
lying hip cross over
samson stretch
b) warm up 4min
amrap 4min
10 burpees
10 clean grip deadlifts
10 elbow rotations
c) power cleans 10min
on every 1:00 x 10 sets
2 power cleans
(build in weight)
explosive power
d) conditioning 15min
amrap 1:00 x 10 rounds
3 power cleans 60/40kg
3 burpees over the bar
30sec rest between
*pick up where you left off
aerobic power & vo2 max