Day: October 2, 2018

Skills/Strength

E2M10M (5 sets)

2 rope climbs
5 paralettes handstand push ups

*Perform both in the 2min

METCON

5 rounds for time:

5 dumbbell hang clean and jerk right 50/35
5 dumbell overhead squats right 50/35
5 dumbbell hang clean and jerk left 50/35
5 dumbell overhead squats left 50/35
50 double unders

Lite/Beginners

5 rounds for time:

5 dumbbell hang clean and jerk right 35/20
5 dumbell overhead squats right 35/20
5 dumbbell hang clean and jerk left 35/20
5 dumbell overhead squats left 35/20
50 single unders

Accessory work

Crossover symmetry
3 sets of your choice
30 barbell hip squat clean
60 back extension

Weightlifting W6D2

Snatch
5×3
Snatch pulls @110% of 1RM
4×3
Front squats
5×3