Saturday Strength, Squat/Oly
Warm up
3 rounds
10+10 DB or Bodyweight single leg RDL
10 Inchworms
20 Air squats
20 plate jumps
Skill/Strength
Deadlift
4 sets with 5 reps at
All reps at 70%RM
Metcon
21-15-9
Backsquats from floor 60/40kg
Box walk over with dumbbell 22/15kg (hold as suitcase)
Toes to bars
*Every time you break do and between movements do
100m run + 1 rope climb
L1: 70/47,5kg, legless rope climb
L2:
L3: 50/35kg, *every other break
L4: 40/30kg, hanging knee raises