THURSDAY
Skill/Strength
Press complex 15 min
-1 Power clean
-3 Strict press
-2 Push press
-1 Push jerk
Build up to 60% of 1 RM I strict press, then do 5 sets of the complex
Metcon (13min)
AMRAP 3min
-10 Wallballs 9/6kg
-10 cal row
2 min rest
AMRAP 3 min
-5 Squat clean 43/30kg
-10 cal row
2 min rest
AMRAP 3 min
-5 Thrusters 43/30kg
-10 cal row
L1: 61/43kg
L2: RX
L3: 30/20kg
L4: 20/15kg, 6/4kg wallball