Mo. 20. Juli
a) mobility 4min
1:00 each
scorpions
instep rotation
lat stretch
hand walk
b) warm up 4min
amrap 4min
2-4-6…
hang high pulls
elbow rotations
push presses
c) clean & jerk 10min
on every 1:00 x 10 sets
1 hang power clean + 1 push jerk
explosive power
d) conditioning 16min
9 rounds
9 hang power cleans
9 shoulder to overheads
9 v-ups
barbell: 40/30kg
muscular endurance