Day: January 10, 2019

Strength

Deadlifts
5-5-5-5-5

METCON

3 rounds for reps:

3min AMRAP

10 overhead squats 95/65
10 chest to bar pull ups

Rest 1min between rounds

Accessory work
Shoulder of steel
Behind the neck snatch grip press 3×10

Weightlifting
30 unbroken clean and jerk
*Start with and empty bar. Every week that you are successful at a given weight, increase the weight the next week. We will work both the clean and jerk and the snatch each week. This is combined with the weekly “Grace” and “Isabel” interval barbell cyclings

Gymnastics
20 strict knees to elbows

Core
GHD side bends 3×10 per side
Back extension 3×10 (nice and slow)