ONSDAG
STRENGHT
Cleans
– Every 90s for 8 rounds 4 Touch and Go (TnG) Cleans (12 min)
Start at 60%RM and work your way up to 80%
Don’t exceed 80% for the day
Can be power or squat
SKILL
Go through handstand push up progressions and pick one for the metcon
METCON
2 min work, 2 min rest x3rounds (10min)
– 15/12 calorie row
– 7 Handstand pushups (HSPU)
Time Remaining: Power Cleans 50/40kg
Score is cleans across the 3 rounds
L1: 15/12 Cals, 7 Strict HSPU, 70/48kg
L2: RX
L3: 12/10 Cals, 9 Hand release pushups, 43/30kg
L4: 10/8 Cal. Row, 9 Push-ups, Kettlebell Swings