200611

Thursday Squat/OLY
Warm up
400m run
Then
3 reps of each with a empty bar
2 rounds
Clean high pull
Muscle clean
Hang clean
Strict press
Front squat
Squat clean
Push press

Skill/Strength
C&J
5 reps at 40%RM
5 reps at 50%RM
5 reps at 60%RM
Then
Front squat, from floor
5 reps at 40%RM
5 reps at 50%RM
5 reps at 60%RM

Metcon
Every 6 min x3
400/350m row
Into 2 rounds of
1 rope climbs
2 clean and jerk
2 Frontsquats
15 Air squats

L1: 50/35kg
L2: 40/30kg
L3: 35/25kg, Jump and hold rope for 3 sec
L4: 30/20kg, Jump and hold rope for 1 sec