WEDNESDAY
Skill/Strength
Front squat
– Find a heavy 3 rep max for the day in 15 min
Show movements for metcon and warm up the squat cleans, take 10-15 min for this
METCON
2 Rounds for time
40 Wall balls
30 Box jump overs
20 Squat clean
L1: 9/6kg, BJO no touch, 61/43kg
L2: 9/6kg, 50/35kg
L3: 6/4kg, BJ walk overs, Squat or power clean 43/30kg
L4: 6/4kg, Low BJ walk overs, Squat or power clean 30/20kg