Saturday Squat/OLY
Skill/Strength
Front squat 3 reps and 5 sets at 75%RM
Between sets do
- 1-6 strict pullups
Scale this to ring row or banded pullups
- 10-20 sec handstand hold against wall
Metcon
On a 14 min clock
A.For time, TC 11min
9-7-5-3
Chest to bars
Cleans anyhow
*5m handstand walk after every movement
B.In the remaining time (3min) find a max clean
L1: Bar muscle ups, 80/55kg,
L2: 61/43kg
L3: 43/30kg, pull ups, 5 1m hswalk into wall
L4: 30/20kg, jumping chest to bars, 5m crabwalk