Mi. 16. Sep.
a) mobility 3min
1:00 each
hand walk
lat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 deadlifts
10 elbow rotations
10 squat jumps
*remaining time bike/ski
c) power cleans 9min
on every 1:30 x 6 sets
1 power clean
1 hang power clean
(built in weight)
explosive power
d) conditioning 19min
for time
8 rounds
10/8cal bike/ski
8 power cleans 50/35kg
10 box jumps 60/50cm *
*rx+: 75/60cm
aerobic power