200626

Friday
Warm up
20 plate jumps
20 Banded pull aparts
400m run
20 Scapula push ups
20 Goblet squat
400m run
20 Banded pull aparts
20 plate jumps

Skill/Strength
Behind the neck jerk
Take 15 min to practice this movement, build up to a weight you can control. Aim for speed under the bar.

Metcon
Chipper
For time, TC 25-30 min
40 Calories row
30 Squat clean 60/45kg
20 Box step over with 25/20kg plate
40 Handstand push ups
20 Box step over with 25/20kg plate
30 Squat clean 60/45kg
40 Calories row

L1: 70/50kg, 2×22,5/15kg DB box step overs, strict hspu
L2:
L3: 50 cal row, 40/30kg, 15/10kg plate, 10 hspu
L4: 50 cal row, 30/20 power cleans, 15/10kg DB box step overs, box hspu or push ups