ONSDAG
SKILL
Every 2 min for 12 min (6 set)
– 1 Deadlift
– 1 Low hang squat clean (under knee cap)
– 1 Front squats
– 1 Squat clean
Start at 60% of squat clean and increase during the 6 rounds if form is good
METCON
Every 3 min for 4 rounds
– 20 Wallballs 9/6kg
– 10 Box jump overs
– 5 Power cleans 50/35kg
All out effort each round
Score is time banked over 4 rounds
L1: 80/55kg
L2: RX
L3: 40/30kg power cleans
L4: 6/4kg wallballs, 30/20kg power cleans