Crossfit WOD

Skill: Squat clean

E2MOM 20

3 Squat clean, add load each set until failure.

Cashout: Tabata burpees

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Strength & Accessory WOD

Strength:
Bench Press 3*70%; 3*80%; +3*90% 3RM
Deadlift 3*70%; 3*80%; +3*90% 3RM


Accessory:
One Arm KB FR squats 3*8-12
Weighted Plank 4*30-45sec*Max weight

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Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription