200624

Wednesday Strength, Squat/Oly
Warm up
3 rounds or 10 min
20 Air squats
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL

Skill/Strength
Deadlift
6 sets with 2 reps at 70-80%RM
Take at least 1 min rest between sets

Then
Work up to overhead weight used in the metcon

Metcon
For time, TC 9 min
21-15-9
Deadlift
Overheadsquats

L1: DL 100/70kg, OHS 60/43kg
L2: DL 80/55kg, OHS 45/30kg
L3: DL 60/43kg, OHS 30/20kg
L4: DL 50/35kg, Frontsquats 43/30kg