Sunday
Warm up
3 Rounds or max 10 min
20 Single Leg RDLs
10 Push Ups to Downward Dog
30 Flutter Kicks
10 goblet squats
Skill/Strength
Find a max weight in bear complex in 20 min
Bear complex is:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
OR
1 Cluster
1 Behind the neck Thruster
Metcon
For time
10-8-6-4-2
Power clean
Frontsquat
Handstand push ups
Toes to bar
L1: 70/47,5kg, strict hspu, end every set of T2B with a pull overs
L2: 55/37,5kg
L3: 40/30kg, half the reps in hspu, can be only negative hspu, knees to elbow
L4: 35/25kg, handrelease push ups, hanging knee raises