Fr 20. Mai
a) mobility 4min
1min each
handwalks
calf stretches
kneeling lat strechtes
front rack stretch
b) clean warm up 5-10min
c) clean complex 10min
build to heavy complex
power clean + hang squat clean
d) squat clean ladder 10min
for time
10 x @ 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
2 x @ 90%
e) conditioning 12min
3 power cleans 50/35
3 chest to bar pull ups
3 box jumps
6 power cleans
6 chest to bar pull ups
6 box jumps
...
add 3 reps each round