181220

TORSDAG

SKILL
Take 10 min to work up to starting weight

– 8 min EMOM
– 1 Squat snatch 70%-85%RM

Its ok to increase weight during emom.
Don’t have squat snatch yet? Do 1-3 power snatches each minute with perfect form, low weight

METCON
For time TC 20 min

– 50 Double unders
– 30 DB Snatch 22/15kg
– 50 Double unders
– 20 DB Lunges (10 per side) DB at chest, under chin
– 50 Double unders
– 10 DB overhead squat (5 on each arm)
-50 Double unders
– 20 DB overhead lunges (10 on each arm)
– 50 Double unders
– 30 DB Snatch
– 50 Double unders

1 dumbbell is used, pick a weight you can handle

Scale double unders to something that you can do in around 40-60 sec, when you are fresh, like 100 singe unders, or 30 jumping jacks.