TUESDAY
Strength
Touch & go squat cleans
Within 30 mins, 10 min for each section
Work up to a heavy 5 TNG
Work up to a heavy 3 TNG
Work up to a heavy single
Metcon
2 rounds for time, TC 12 min
40 Cal row
20 Clean and jerks 40/30kg
10 Chest to bar pull ups
L1: 60/40kg, bar muscle ups
L2: –
L3: Pull ups
L4: 30/20kg, ring row