Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 20-40 Wall Facing Shoulder Taps
2) 3-5 False Grip Walk-Ins
3) 6-10 Cuban Press
4) 15-30sec L-Hang
5) 5 Facing the Wall Squat, TEMPO 5550 (5sec down, 5sec at the bottom, 5sec up)
6) 3min easy aerobic (row/bike/ski…)

3x2 @92-95%

20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left

*Rest as needed between rounds + movements

Rx: 24/16kg

All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

deadlift
5x40%
5x45%
5x55%

Metcon (time)

”Isabel”

30 Snatches for time 60/40kg

Timecap: 10 minutes

Accessory:
10-20 minutes of stretching/mobility work on one area of body.

8min AMRAP:
1-1-2-2-3-3…
TTB, Burpee

For time:
Row 30/25cal
35 power snatch 40/35kg

TC 5min

Clean & Jerk
2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

SO 2:00

Snatch

1x2@70%, 1x2@75%, 1@80%, 1@85%, 1@90% 1@heavy single (same than competition starting weight)

SO 2:00

rest 5 minutes