200724

Friday
Warm up
6-8 min amrap
10 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 Jumping pullups, kipping, strict
10 hip bridges
Smash fore arms for 1-2 min after warm up

Skill/Strength
Prepare for metcon, pick level and practice movements, warm up for the clean

Metcon
Total time 40 min
Every min for 10 rounds
2 Squat clean 61/43kg
4 Burpee over bar, lateral
Rest 3 min and reset
Every 90 sec for 8 rounds
1 Power clean + 1 Hang power clean +1 jerk 50/35kg
4 Pull ups
Then
Rest 3 min and reset
Every 2 min 6 rounds
1 Power snatch + 1 Hang power snatch 40/30kg
6 Toes to bars

L1: 83/55kg-72/48kg-61/43kg, 4 Chest to bars, Complex 3 reps of 1 BM+1 T2B
L2: –
L3: 50/35kg-43/30kg-30/20kg, banded pull ups, hanging knee raises
L4: 40/30kg-30/20kg-20/15kg, do 2-3 complexes on snatches, ring rows, hanging knee raises
or sit ups