Mo. 18. Mai
a) mobility 4min
1:00 each
hand walk
calf stretch
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 prone snow angels
10 double db deadlifts
20 single under
c) strict press 15min
4 super sets:
8 strict press @ rpe 6-7
12-15 db lateral raises
hypertrophy & strength
d) conditioning 15min
for time
100 double-unders
60 double db deadlifts 2x22,5/15kg
100 double-unders
45 double db hang power cleans
100 double-unders
30 double db push jerks
aerobic capacity & muscular endurance
Skill Class 18:00
hang power clean & push jerk