190920

FRIDAY
During warm up, practice double unders for 3-5 min

Skill/Strength
Front squat 6 sets with 6 reps at 70%RM

Rest 1-2 min between lifts

METCON
2 rounds for time

21 Chest to bars
15 Squat clean
9 Strict Handstand push ups
50 cal row
21 Pull ups
15 Power clean
9 Handstand push ups

Rest 5 min between rounds

Lower the weight 10kg round 2

L1: 70/50kg
L2: 60/40kg, 9 chest to bars, 15 pull ups
L3: 50/35kg, only pull ups and 5 hspu kipping on all.
L4:  40/30kg, jumping ctb, jumping pull ups, 10-30 sec handstand hold