200402

Thursday Strength and Squat/OLY 
Warm up
AMRAP 12 min (Warm up)
20 Jumping jacks
10 Double unders
20 Alt Leg V-Ups
10+10 Single arm ring rows
10+10 Suitcase deadlift
Then
Take 8 min to warm up the snatch movement and weight
 
Metcon
4 sets, every set is 6min
100 Double under
10 Squat snatch 40/30kg
50 double Under (heavy rope if you got)
5 Squat Snatch 50/35kg
*New set every 6min
*Target time 4 min
*Time cap 5 min
 
L1: 50/35kg-70/47,5kg
L2: –
L3: 30/20kg-40/30kg, 50/25 double unders
L4: Power snatch 30/20kg-40/30kg, Single unders