Mo. 6. Juli
a) mobility 4min
1:00 each
instep rotation
lying hip cross over
lat stretch
hand walk
b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10/8cal row
c) power clean 12min
on every 1:30 x 8 sets
1 deadlift
1 hang power clean
1 power clean
(build in weight)
explosive power
d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
15/12cal row
9 power cleans 60/40kg
score: slowest round
anaerobic capacity