200502

Saturday Squat /Oly
Warm up
3 rounds:
10+10 Big arm circles (Forward/Backward)
5 Push ups to downward dog pose
20 Alt single leg RDL with kettle bell
10 Goblet squat

Skill/Strength
1-2-3-4-5
Front squat (FS)
Shoulder to overhead (STO)
Flow: 1 FS+ 1 STO +2 FS + 2 STO ..5 FS + 5 STO
So one set is 30 reps (15 FS+ 15 STO)
Do 2-3 set, rest 4-5 min between
Try to increase weight a little each set

Metcon
AMRAP 10 min
15 Double unders
10 Wallballs 9/6kg
5 Pull ups

L1: Chest to bars
L2: –
L3: 5 double unders
L4: single unders, 6/4kg WB, 5 jumping chest to bars