6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
ONSDAG
SKILL/STRENGHT
Front squat
Work up to starting weight then do
– 7 sets of 5 reps at 70%RM
Then
Every 2 min for 10 min, 5 rounds
– 6 Thrusters 50/35kg
Increase weight each new round if form and breathing was good, by 1-5kg
Scale as needed
METCON
For time, TC 10min
– 200 double unders
Rest 2 min
– 100 double unders
Rest 1 min
– 50 double unders
L1: –
L2: RX
L3: 100/50/25
L4: Single unders OR as many double unders as possible on 10 min