200730

Thursday Squat/OLY
Warm up
6-8 min amrap
20 Plate jumps
5 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 Jumping pullups, kipping, strict
10 hip bridges
10 sec handstand hold

Skill/Strength
Frontsquat
Tempo: 22X1 (2 down, stay 2, explosive up, 1 standing)
Sets: 4
Reps: 4-4-3-3
Weight: start with 60%RM and add some every round, as long as you can move according to plan

Metcon
10 down to 1
Front squat, from floor 50/35kg
Bar facing burpees
1 up to 10
Handstand push up
Low box jump over, no touch

L1: 65/45kg, strict HSPU, normal box height
L2:
L3: 40/30, HSPU reps 1-1-2-2-3-3-4-4-5-5, normal box jump overs
L4: 30/20kg, push ups, normal height box walk overs