TUESDAY
Skill
Rope climbs, 5-10min
Then
Warm up to your metcon weight in snatch, 5-10min
Metcon
“First cut” TC 30min
4 rounds
400m run
3 rope climbs
7 snatch anyhow 50/35kg
Games standard: legless, 84/61kg TC 20min
L1: Legless, 60/43kg
L2: RX
L3: Floor to stand and down, 40/30kg
L4: Jump and hold for 1 sec, 30/20kg