181126

MÅNDAG

STRENGHT/SKILL
Power Snatch
– 7 sets with 2 reps

Start at 60% of RM and add a little weight each round, stop at 85% of your power snatch RM.
Short breaks between sets, just enough to put on more weights.

METCON
3 rounds for time
– 50 Double unders
– 500m row
– 15 Wallballs 9/6kg
– 4 Power snatches 40/30kg
– 8 Overhead squats 40/30kg

L1: 50/38kg
L2: RX
L3: 20 Double unders, 30/20kg
L4: 5-10 double unders, 20/15kg, front squats instead of overhead squat