Tuesday Squat /Oly
Warm up
3 Rounds or max 10 minutes
30 Plate Hops
20 Single Leg RDLs
10 Inchworms
10 Air squats
30 sec forearm smash on barbell in rack
Skill/Strength
Frontsquat
5 sets with 5 reps at 80%RM
Metcon
20 min AMRAP
3 Cleans
9 Pull ups
15 Wallballs 9/6kg
L1: 80/55kg
L2: 60/43kg
L3: 45/32,5kg, 3 pull ups+6 jumping pull ups
L4: 35/25kg, Jumping pull ups or ring row, 6/4kg WB