6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
MÅNDAG
SKILL/STRENGHT 20-25 min
Backsquat find your max lift for the day
METCON
12 min AMRAP
– 7/5 Cals assault bike or row
– 7 Toes to bar
– 7 Front squats 40/30kg
If you want to go team of 2, switch working partner after each movement.
L1: 2x24kg kettlebell in front rack
L2: RX
L3: Hanging knee raises, 30/20kg
L4: Sit ups, goblet squat