Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Workout:
Cleans: 3 minutes: 62 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 54 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 60 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 49 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 74 x 16 kg.
Balance Training
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