Skill:
GHD sit ups
3x10
Strength:
Power cleans
3-3-3-3-3
Get heavy on the last set - should be close to a squat clean, but not quite
Squat cleans
1-1-1-1-1
These are HEAVY
Stabilizer:
TRX spider man push ups 50
Metcon:
8 min AMRAP
8 rack lungesssss 60/40kg - 4 each leg
16 toes 2 bar
Rest 2 mins
10 min AMRAP
10 deads 60/40kg
10 shoulder to over head 60/40kg
10 box jumps 24/20inch
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