Mo. 17. Aug.
a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over
b) warm up 4min
amrap 4min
2-4-6-8....
clean deadlifts
elbow rotations
push press
c) clean and jerk 10min
on every 2:00 x 5 sets
1 power clean
1 paused push jerk
(build in weight)
explosive power
d) conditioning 16min
for time
2 rounds
500/450m row
15 push jerks 60/40kg
into
2 rounds
500/450m row
15 power cleans 60/40kg
aerobic power & barbell cycling