MONDAY
Skill/Strength
C&J complex
Work up to a heavy weight during 15 min
1 Clean and jerk +
1 Hang clean and jerk
*Clean can be squat or power, jerk is anyhow
Metcon
3 Rounds of
4 Clean and jerk
8 Barbell frontrack lunges
16 Pull ups
Rest 2 min between rounds
L1: 61/43kg, chest to bars
L2: 50/35kg
L3: 43/30kg, 6 pull ups
L4: 35/25kg, jumping chest to bars