190220

ONSDAG

SKILL/STRENGTH
Clean and jerk
Build up to a heavy 1 rep for the day in 12 min

– Use split or power jerk

METCON
Every 3 min for 30 min (10 rounds)

– 10/8 Calorie row OR Assault bike
– 8 Pull ups
– 3/2/max, Squat cleans:
– 3 reps in rounds 1-2-3 with 50/35kg
– 2 reps in rounds 4-5-6 with 60/43kg

Max reps rounds 7-10 with 70/50kg

L1: 12/10 cals, CTB pull ups, 80/60kg-90/65-100/70kg
L2: RX
L3: 4 pull ups or 8 jumping pull-ups, 40/30kg-45/33kg-50/35kg
L4: 8/6 cals, Ring rows, DB cleans or 30/20kg on all.