Workout of the Day

Skills 11:00 – Cleans

Strength:
(20 min) deadlift

0-1 month: practice sets of 5 with weight from elements

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet

if already established perform
Deadlift
1x5x75%
1x5x80%
1xmaxX85%
then

Metcon:

3 RFT:
20 KB swing
15 airsquat
10 HRPU

Post your results to the Whiteboard.