PJ.com 200203 - Lång dag med mycket övningar, lite rökdykning. Tänkte inte träna först men gick iaf ner. Bra känsla och bra pass. (8)
Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog

Strength
3-position Cleans (hip/knee/floor)
• 5 sets of the complex (50kg)(40kg) 50kg

Start light; increase weight to finish as heavy as possible.

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest

Conditioning
10 min AMRAP: 12 reps + 7reps
• 2 Dumbbell Hang Cleans (15kg)(10kg) 10kg
• 2 Burpee Box Jumps (60cm)
• 4 Dumbbell Hang Cleans
• 4 Burpee Box Jumps
• 6 Dumbbell Hang Cleans
• 6 Burpee Box Jumps
… continue pattern until time is up.

The dumbbell hang clean is with two (2) dumbbells and into a full squat.