Skill and strength
Bench Press 15 min
– 3 sets of 10, pause 1 sec in bottom, work at 50% of 1 rep max.
– 3 sets of 3, work at 80% of 1 rep max.
Between sets practice negative handstand push ups
METCON
3 Rounds of 3 min work and 3 min rest
3 min amrap
-10 Box jumps
– 8 Power cleans 50/35kg
– 6 Handstand pushups
– 4 Clusters (squatclean to pushpress) 50/35kg
Start from the beginning each round
Level 1: High boxes, 70/47, 10 cm deficit HSPU
Level 2: RX
Level 3: May do box step ups, 30/20kg, Hand release pushup
Level 4: Low box step ups, DB hang power cleans, pushups, DB Thruster