190124

6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility

SKILL/STRENGHT
Tabata 2 rounds of alternating movements. Rest 2 min between rounds
– Hollow hold
– Side hold
– Superman hold
– Other side hold

Then

– Deficit push ups, pick a plate height that you can manage for 5 sets
– Seal row on bench, same weight during all sets, stay 1 sec at the top in every rep.
5 set 10/7 reps 

Do this in supersets and rest 1-2 min between rounds

METCON
5 rounds Time cap 5min

– 10 Thrusters 20/15kg
– 20 double unders

L1: 30/20kg, 30 double unders
L2: RX
L3: Frontsquat, 5 double unders
L4: Airsquat, 20 single unders