Warm up:
WITH YOUR COACH
Skill:
WIT YOUR COACH
Strength:
Beginner:
Push jerk 3x3
Split jerk 5x3
Intermediate:
Power clean - no squat unless you fail :) 3x3
Jerk - not from the racks, clean it up and then jerk 5x3
All:
Front squats 3x10
Metcon:
Everyone swings today
5x
10 KB swings 24/16kg
2 KB press each side
15 KB swings
3 KB press each side
25 KB swings
4 KB press each side
50 KB swings
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