Do. 7. Mai
a) mobility 3min
1:00 each
lat stretch
thoracic rotation
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 clean grip deadlifts
10 elbow rotations
20sec catch hold (power position)
*remaining time bike/ski
c) power cleans 10min
on every 1:00 x 10 sets
1 power clean
(build in weight)
explosive power
d) conditioning 12min
for time
6 rounds
12/9 cal ski/bike
6 power cleans 70/50kg
aerobic power [vo2 max]
e) shoulder + triceps 6min
30sec on/ 30sec off
1. max strict press
2. max overhead triceps extension