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:
Day 2
5x
10 KB swings 24/16kg
2 ring dips - if you are using a band, YOU need to be STRUGGLING as much as the person next to you not using a band
15 KB swings
3 ring dips
25 KB swings
4 ring dips
50 KB swings
30-60 second rest as needed
20 minute time limit
As you noticed same basic workout as yesterday - PLEASE read the reasons why, and let me know at the end of the week if you are up for the 10,000 swings challenge.
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