181031

ONSDAG

STRENGHT 15min
Deadlift test your 10 rep max

METCON
AMRAP 16 Min
– 7 Toes to bar
– 10 Ground to overhead 60/40kg, these can be snatches or clean and jerks.
– 7 Toes to bar
– 10 Goblet squat 24/16kg

Level 1: 30/20kg goblet squats
Level 2: Rx
Level 3: Hanging knee raises, 43/30kg, 20/14kg goblet squats
Level 4: Ab mat sit ups, 30/20kg, 16/10kg goblet squats