6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
MÅNDAG
SKILL/STRENGHT
Clean & Jerk 20 min
3-3-2-1-1-1
Build ta a heavy lift for the day
Ex: 60-70-80-90-95-100kg
OR 40-50-60-65-70-75kg
Use split jerk on each lift if possible
METCON
6 Rounds TC 15 min
– 10 Burpee to target
– 8 Handstand push ups
– 6 Front Squats 50/35kg
Scale HSPU if you don’t have 20 unbroken when you are fresh.
L1: 70kg
L2: RX
L3: 4 HSPU, 40/30kg
L4: 8 Push ups, goblet squat 16/12kg