Warm up:
Still rocking it with your coaches and will be for a while
Skill:
Next week starts the Bar Muscle Up work - this week longer description on the Bergner warm up
Strength:
Beginner:
Snatch grip deadlifts 5x3
Intermediate:
Snatch balance 5x3
All:
Over head squats 3x3
Metcon:
Day 4 of the 10,000 swing challenge
5x
10 KB swings 24/16kg
1 Front squat - go heavy but keep form and intensity
15 KB swings
2 Front squats
25 KB swings
3 front squats
50 KB swings
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