Strength

Squat cycle W8D1

6 sets

2 front squats
4 back squats

*bar at 90% of 1RM front squat

Note: Next week is deload week then testing, hang tight

METCON

For time:

21-15-9

Alternating dumbbell snatch 50/35
Toes to bar

Rx+
Dumbbell at 70/50
Knees to elbow

Lite/beginners
Dumbbell at 35/25
Abmat situps

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

skills
150 double unders AFSAP (as few sets as possible)

Weightlifting
Pendlay rows 5×5

Gymnastics
Accumulate 90sec of front planche

Core
3 rounds
15 GHD situps
15 back extensions

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