1.athletic training

A. Plyometric jumping 13 big stairs (cca. 40 cm) 10 x
1,3,5,7,9 – 1- 2-1-2 stairs
2,4,6,8,10 – one stairs
2 min. Rest
Again
B. 4 x 300 m run + 10 x 2 x push ups with 2m sprint
every round 2 min. rest
C. 15 x 20 m leg extensions run every 2 m for one leg
2. part in the Power House
A. Clean Complex … 1x: power clean, front squat, push press, back squat, push press, OHS
Up to 10 kg
30-100 kg
B. EMOM 8 min 3 x Back Squat
up to 10 kg
80-150 kg
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