Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine)
Activation: 2 RDS
– 20 Dead Bugs
– 10 Push-ups
– 10 BB (Empty) Clean Pulls
– 40″ Mountain Climbers
Then
8 min practice: Hswlk, bar-ring mu, hspu, du
A. „Power Elizabeth”
21-15-9
Power Cleans @61/42.5
Ring Dips/ band/ basic: hrpu x2
B. Acc
2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges
C: 5 min max distence rowing
D: STRECHING
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