Do. 8. Okt.
a) mobility 4min
1:00 each
hand walk
instep rotation
thoracic rotation
lat stretch
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 clean 12min
find a heavy set of 4
touch and go power cleans
explosive power
d) conditioning 15min
amrap 3min x 4 rounds
30/24cal bike/ski
max power cleans
1min rest between amraps
score: total moved load (reps x load)
anaerobic capacity