Fr. 2. Okt.
a) mobility 4min
1:00 each
hand walk
instep rotation
scorpions
lat stretch
b) warm up 4min
amrap 4min
2-4-6…
straight leg sit ups
deadlifts
elbow rotations
c) power cleans 12min
on every 1:00 x 12 sets
1 power clean @80-85%
explosive power
d) conditioning 13min
amrap 2:30 x 4 rounds
20 toes to bar
10 power cleans 60kg/40kg
max burpees over the bar
1min rest between amraps
score: total burpees
aerobic power & muscular endurance