TISDAG
SKILL/STRENGHT
Take 10 min to work up to a starting weight, then take maximal of 5 tries and 5 min to find a heavy hang clean for the day.
METCON
2 rounds for time TC 15min
– 50 Ab mat sit ups
– 40 Air squats
– 30 Shoulder to overhead 40/30kg
– 20 Overhead lunges with plate 20/15kg
– 10 Hang power cleans 40/30kg
L1: Prison squats (hands on head), 50/40kg bar
L2: RX
L3: 30/20kg bar, 15/10kg plate
L4: 20/15kg bar, lunges with plate at chest 10/5kg