6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
SKILL/STRENGHT
Go through pressing movements, shoulder to over head and handstand push ups
– Then team up in groups of 2 for the metcon
The metcons is openworkouts
METCON Teams of 2
AMRAP 10 min (alt. movements)
– 5 Shoulder to overhead 50kg
– 10 Deadlifts 50kg
– 15 Box jumps
L1: 60/40kg
L2: RX
L3: 40/30kg, low boxes or step ups at regular height
L4: Dumbbells or kettle bells, low boxes step ups
3 min rest
AMRAP 8 min (Share anyhow)
– Handstand push ups 3-6-9-12-15-18…..
– Cleans 84kg/57kg (power or squat) 3-3-3-6-6-6-9-9-9…..
L1: Defect HSPU 10/5cm, 102/75kg
L2: RX
L3: HSPU from box, 60/40kg
L4: Push ups, dumbbell cleans
3 min rest
10 Rounds for time (Alt. Rounds)
– 9 Thrusters 40/30kg
– 35 DUs
L1: 52/38kg, unbroken DUs
L2: RX
L3: 30/20kg 70 singles
L4: Dumbbells, 35 singles