18.6.2020

Strength: 
Back Squat:
3-5 sets x 5 reps within 90% of 5 RM on Monday

2) Push jerk:
3-5 sets x 5 reps within 90% of 5 RM on Monday

3) Bench press: 
Work up to a 5 RM.
Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.


Metcon: 
EMOM x 12min
Minute 1: 10 Box Jump Overs 24“/20“
Minute 2: 5 D-Ball Cleans
Minute 3: 6-10 Pullups

Core: 
For time:
-100m 2-arm OH KB/DB carry 20-25kg/10-16kg
-100m 2-arm front rack carry 
-100m 2-arm farmers carry
TC 8 min