DATE

2022/10/25 DIENSTAG Lessonplan

8 sets for load:
2 power cleans

DYNAMIC WARM-UP | 6:00
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.

POWER CLEAN | 10:00
10 high hang muscle cleans
10 high hang power cleans
5 deadlift-shrugs
10 power cleans
10 power cleans

BUILD-UP | 6:00
EMOM 5:
2-3 unbroken power cleans
– Build to 70-75% of 1-rep max power clean.

FINISHER | 7:00
8 sets:
:20 calorie assault bike / skierg / double under
:10 rest

RECOVERY | 5:00
2 sets:
30 banded pull-aparts
:40 wrist extension stretch/arm