WEDNESDAY
Skill/Strength
Snatch
E90sx6
Snatch + hang snatch + snatch balance + OHS
Start at 50% of 1 RM snatch
Metcon
In two teams, waterfall style*
AMRAP 20
15/12 kcal AB
30 air squats
15/12kcal ski erg
1-3 Rope climbs
15/12 kcal row
20 push ups
200m run
20 lunges standing
*Waterfall style: P1 starts with doing kcals on AB, when p1 is done he/she starts with the air squats and p2 starts with AB, when P2 is done, P3 starts with AB and P2 starts with the airsquats if P1 is done. You can not start the movement unless the person before you has finished it.
L1: 20/15 kcal, LL ropeclimbs, HSPU, DB lunges 2×22,5/15kg
L2: RX
L3: 10/8 kcal
L4: 8/5 kcal, push ups on knees