180118

6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility

FREDAG LUNCH (TGIF längre ned på sidan)

SKILL/STRENGHT
Warm up for metcon

Before the metcon start- do some heavier lifts

METCON
For Time Time cap 28min

3 Rounds:
– 100 Double unders
– 5 Chest to bar
– 5 Shoulder to overhead 50/35kg

Then, when the 3 rounds are completed

– 9 Clean & Jerk 50/35kg
– 7 Clean & Jerk 60/43kg
– 5 Clean & Jerk 70/48kg
– 3 Clean & Jerk 80/55kg
– 1 Clean & Jerk 90/60kg

L1: 100 Doubles, 5 bar muscle ups, 60kg, start at 60 kg and add 10kg each stage
L2: RX
L3: 150 Singles, 5 Pull ups, start at 40/30kg, add 5/2,5kg each C&J stage
L4: 100 Singles, 10 Ring rows, do all 25 lifts at 30/20kg

FREDAG TGIF

SKILL/STRENGHT
Warm up for metcon

Before the metcon start- do some heavier lifts

METCON
For Time Time cap 28min

– 3 Rounds:
– 100 Double unders
– 5 Chest to bar
– 5 Shoulder 2 Overhead 50/35kg

Then, when the 3 rounds are completed

– 9 Clean & Jerk 50/35kg
– 7 Clean & Jerk 60/43kg
– 5 Clean & Jerk 70/48kg
– 3 Clean & Jerk 80/55kg
– 1 Clean & Jerk 90/60kg

Rest 5 min

AMRAP 8 min

– Wallballs 9/6kg
Start with 3/2 pull ups and break every min to do them