Skill:
3x ME strict pull ups
Strength:
Back squats
3x8
65/75/85% of your 5 rep max
Hang snatch
5x3
Last 3 should be heavy and catching in the hole
Metcon:
50 deadlifts 52.5/32.5kg (all movements this weight)
40 hang cleans
30 JERKS - it is an Olympic lifting cycle - focus on FORM
20 thrusters
10 front squats
*25 double unders after each completed rep scheme of movements
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