190205

TISDAG

SKILL/STRENGHT
Hang power clean
3-3-3

Work up to a starting weight, and use heaviest weight you can for each set

Then

Split jerk from rack
4-4-4-3-2

Use light weight for the first 4 sets, then add but maintain good form.
Speed under bar

METCON
In team of 2, relay style

AMRAP 12min
– 6 Burpees over dumbbell, facing DB
– 3+3 Dumbbell clean & jerks 22/15kg
– 6 Toes to bars

DB C&J touch one head of DB to floor, then clean and jerk.

L1: 30/20kg dumbbell
L2: RX
L3: DB cleans, hanging knee raises
L4: KB swings, sit ups