THURSDAY
Skill/Strength
EMOM 5 min
Snatch balance with 2 sec pause in bottom (catch)
EMOM 5 min
High hang snatch with 2sec pause in catch
Doesn’t have to be squat
Pick a weight that you control, increase during if you like.
Only the first EMOM at lunch
Metcon
AMRAP 12 min
-400m run
-8 Handstand push ups
-4 Overhead squat 50/35kg
L1: 70/47,5kg, strict HSPU
L2: RX
L3: 30/20kg, 4 negative HSPU
L4: Frontsquat, 4 HSPU from box OR 8 push ups