Training Montag den 14.01.19

Warm up:
Barbell yoga

2 runden
5/5 kossak Squats
5/5 Frontrack opener
5/5 béhind the kneck opener

Clean warm up
2sets
5 Hang Muscle Cleans
5 Muscle Cleans
5 power Cleans in to Frontsquat
5 Squat Cleans

Part 1
Squat Clean conditioning:

60sec
Squat Cleans @ 50%

Rest 1min

Every 10sec x 6
Squat Cleans @ 60%

Rest 1min

Every 15sec x4
Squat Clean @ 70%

Rest 2 min reverse

Start again but this time repeat Reverse

Part 2
Deadlift
4×15 @ 65%
No Bounce!!!
Rest 2min between rounds

Part 3 Quick and Dirty challenge
1x
60sec
18/12cal AirBike
Max burpees over bar