Tisdag
STRENGHT
Take 15 Minutes and work up to a heavy 3 rep hang clean, it can be squat or power depending on experience.
(Do 10 double unders between sets)
METCON
4 Rounds as fast as possible, each round is 2 min, rest 2 min between rounds
– Row 200/150m
– 15 Hang squat cleans 30/20kg
– 30 Double unders
Level 1: 40/30kg
Level 2: RX
Level 3: Row 200/150, 10 hang power cleans, 15 double unders
Level 4: Row 150/120, 10 hang power clean 20/15kg, 30 single unders