200405

Sunday Team
Warm up
3 rounds:
30 Jumping jacks
10 Air squats
30+30sec side plank (R/L)
10 Clean and jerk with empty barbell
 
Metcon
In team of 2
Every 2min (52 min) One work during the 2 min, one rest
15/12 Cal row OR assault bike
2 Clean and jerks
start at 40/30kg and add 5/2,5kg every other new round until failure
*Clean and Jerk must be completed before the 2 min are up
*Continue with clean anyhow when you can’t jerk it.
*Fail clean, lower the weight 2 steps from the you tried and continue until finish with cleans
2×40-45-50-55-60-65-70-75-80-85-90-95-100kg
2×30-32,5-35-37,5-40-42,5-45-47,5-50-52,5-55-57,5-60kg
 
L1:
L2:
L3: 12/9 cal
L4: 10/7 cal