work on your weaknesses
practice a skill and complete missed strength from past week then perform a metcon
– skills to work on:
Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking.
– Strength from past week:
1 Arm chinup on rings or progression
* 0-1: 5×5 with elements weight
* 1-6:find 5RM
* 6+: find 1RM
** on the lunge all athletes find new 5RM
Lower back+Shoulder mobility drills.
Overhead tempo squats (5-3-1) 5×3
Establish max weight in 15 min of:
MetCon: 10 min AMRAP.
7 Thrusters 60/40 kg (50/25)
12 Toes 2 bar