MONDAY
During warm up, practice double unders for 3-5 min
Skill/Strength
Deadlift
Work up to 3 heavy reps for the day, perfect form, in 15 min
Then
Take 15 min to find a daily heavy squat clean
Metcon
For time
15 Squat clean thrusters
10 Burpee to target
15 Squat clean thrusters
This is a fast one, go hard, but smart.
L1: 50/35kg
L2: 43/30kg
L3: 30/20kg
L4: 30/20kg power clean and shoulder to overhead