190628

Friday

Prepare for metcon

Metcon
In teams of 2, TC 45min

40 Burpee box jump overs (any how, jump over is ok)

*After every 10 reps bbjo complete 1+1 round of DTs, see below

40 Frontsquats 50/35kg

*After every 10 reps do 40 sec of syncro deadhang

4x400m run relay, one run one rest.

*Before running your 400m run do 5 clean & jerk 50/35kg

40 insane wallball throws 9/6kg (Change every 5 reps, throw over the pull up bar then catch it yourself on the other side)

Finish it all with 400m wallball run, share the wallball between the two of you as you like

DTs at 40/30kg

Do one each, you decide which

6 Snatch grip deadlift
9 Hang power snatch
12 Over head squat
6 Deadlift
9 Hang power clean
12 Shoulder to overhead

L1: 50/35kg on DT,
L2: RX
L3: 40/30kg on all, 6/4kg wallball,
L4: 30/20kg on all, regular wallballs 6/4kg