Clean
Warm-Up
100 SU
10 push ups
10 sit ups
10 Cossack lunges
10 shoulder taps
100 SU
Mobilität
Hips
Schoulder
Wrist
Ellbow
Ankle
Technik
Clean Technik
Squat Clean Technik
Jerk Technik
Zwischenübung 1
Tabata
Seated Single Arm DB Press
WOD
Two min defence (mod)
5 rounds of:
1 power clean
3 hang squat clean
2 jerks
200 ft sprint (60 m Sprint/Row/Bike/Run)
2 min rest
5 rounds of:
1 power clean
3 hang squat clean
2 jerks
200 ft sprint (60 m Sprint/Row/Bike/Run)
Cool Down
static stretch