A. Skill
Choose a skill and practise it for 10-15 min
B. Strength
Squat and bench press 3 sets 5 reps range 65-85%
(If you have squat this week twice or once don't do the squat)
C. Conditioning
Amrap 23 min
Harper Hero wod
9 chest to bar pull ups
15 Power Clean (60/40kg)
21 Air Squat
400mt Run 20/15 kg plate
Choose a skill and practise it for 10-15 min
B. Strength
Squat and bench press 3 sets 5 reps range 65-85%
(If you have squat this week twice or once don't do the squat)
C. Conditioning
Amrap 23 min
Harper Hero wod
9 chest to bar pull ups
15 Power Clean (60/40kg)
21 Air Squat
400mt Run 20/15 kg plate
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