PJ.com 2001227 - Lite smärtor i höger knä och lite seg i kroppen.(6)
Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 20kg
• 10 Barbell Thrusters 20kg

Strength
Cleans
• 3 sets of 5 reps, work up to 80% (60kg) of 1RM 30-40-50-60-62.5×3

Shoulder Press
• 3 sets of 5 reps, work up to 80% (45kg) of 1RM 30-40-42.5-45×3

Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
6 rounds for max reps: 125reps
• 30 sec Toes-to-bar
• 10 sec Rest
• 30 sec Power Cleans 42.5kg
• 10 sec Rest
• 30 sec Burpees bar-facing
• 10 sec Rest