4x
Ball slolem
20 ball slams
easy sprint with ball 100m
20 ball slams
hard sprint with ball
Skill/Stabilizer:
Day 1 pull up program
Strength:
Snatch + hang snatch 1 + 2 x 7 at 80%
Back squats 5x3 at 2.5kg heavier than last week
Metcon:
Airdyne/Rower
20 minutes
0-6 minute - 20 seconds on 20 seconds off
2 minute rest
8-12 minute -15 seconds on 15 seconds off
2 minutes rest
14-20 minute - 30 seconds on 15 seconds off
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