Thursday 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 (40min)
30 min EMOM
1 Clean and jerk
*Every 3 min increase weight
Guys: 5kg
Girls: 2,5kg
Start at 50/40kg
If you fail, go back to last successful lift, and stay on that weight until time is up
Then
Take additionally 10 min to do 3-5 lifts on weights of your choice
Metcon
No metcon today
L1:
L2:
L3:
L4: