Mo. 19. Okt.
a) mobility 4min
1:00 each
calf stretch
lat stretch on box
lying hip cross over
thoracic rotations
b) warm up 4min
amrap 4min
10 elbow rotations
10 squat jumps
10 ring rows
c) power clean 14min
find a heavy set of 10
touch and go power cleans
power capacity
d) conditioning 15min
for time
50 power cleans 60/40kg
70 pull ups
90 box jumps 60/50cm
*partition however
aerobic power