THURSDAY
Warm up 10min
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
Single-arm plank
Alternating lateral Lunges
Side plank
Air squats
Hollow hold or rock
Plank shoulder taps
V-ups
Bear crawl
Frog jumps
Wall climbs
Skill/Strength
Snatch deadlift 12 min
Find a daily 1 rep, use your true snatch grip!
Over head squat from rack 12 min
Find your daily 1 rep max lift
Metcon
For time TC 3 min
20 Snatches
20 Calories Row
20 Bar Facing Burpees
L1: 50/35kg
L2: 43/30kg
L3: 35/25kg
L4: 30/20kg
L5: 20/15kg