Skill/technique week starts:
Monday
Frontrack lunges 3×10 (medium weight)
Skill: pistols
Metcon:
500m row
50 thrusters 20/15kg
Tuesday
Skill: double unders, sumo deadlift hipull (barbell)
Metcon:
4 rounds
1:00 ME jumping squats
1:00 ME double unders
1:00 ME sumo dl hipull (40/25kg)
1:00 rest
Wednesday
Skill work: hang power snatch
Metcon:
For time, but perfect technique
7 hang power snatch (40/25kg)
14 T2B
7 burpee over bar
6-12-6, 5-10-5, 4-8-4, 3-6-3, 2-4-2.
Thursday
Olympic weightlifting: squat clean complex / Mobility&Movement
Friday
Skill: kettlebell snatch
EMOM 20:
8 KBS
8 Goblet squat
8 alternating KB snatch
(Pick a weight what you can manage whole 20mins!)
Saturday
TEAM WOD
Sunday
Open Doors: go for WOD’s you missed this week