190620

THURSDAY
Prepare for metcon
Skill in rope climbs
Skill in double unders

Metcon
4 rounds of

3/2 rope climbs
100 double unders
30 wallballs 9/6kg

Directly into

Round 1: 20 squat clean 40/30kg
Round 2: 15 squat clean 50/35kg
Round 3: 10 squat clean 60/43kg
Round 4: 5 squat clean 70/47,5kg

Rest 3 min after each round

L1: Start at 60/43kg, add 10/5 each round
L2: RX
L3: 2/1 rope climbs, 50 double unders, start at 30/20, adding 10/ each round
L4: 10 hanging knee raises, 100 single unders, 6/4kg WB, 30/20kg each round