MONDAY
Skill/Strength
Midline
As a part of warm up
Every 4 min for 8 min (2 sets)
-10 sec front level
-10 alternating v-ups
-8 v-ups
-6 straddle v-ups
-4 russian v-ups
-10 Russian twist with a plate 10/5kg
Metcon
400m run
-10 Snatch 43/30kg
400m run
-15 Overhead squats
400m run
-20 Thrusters
400m run
-25 Squat cleans
400m run
-30 Back squats
L1: 50/35kg
L2: RX
L3: 30/20kg
L4: 20/15kg, frontsquat instead of ohs.