200628

Sunday
Warm up
AMRAP 10 min
40 Mountain climbers
20 Hollow rocks
10 Scapula push ups
30 Air squats
30 plate jumps
10 kips in bar
1-5 strict pull ups

Skill/Strength
Prepare for metcon

Metcon
5 rounds for time
15 Wallballs 9/6kg
10 Pull ups
7 Handstand push ups
Rest 5 min, then
12-9-6-3reps for time
Hang squat cleans 43/30kg
Bar facing burpees
Rest 5 min, then
3 rounds form time
50 Double unders
9 Push jerks 50/35kg

L1: Strict HSPU, 50/35kg hang squat clean, 60/43kg push jerks
L2:
L3: 3 hspu OR Push ups instead of hspu, 35/25kg hang squat clean and push jerks, 20 DU
L4: Box hpsu OR push ups, 30/20kg power clean and push jerks, single unders