Skill: L-sit Practice.

MetCon: Hero WOD:
“Omar”
For Time

10 Thrusters (42.5/30kg)

15 Bar-Facing Burpees

20 Thrusters (42.5/30kg)

25 Bar-Facing Burpees

30 Thrusters (42.5/30kg)

35 Bar-Facing Burpees

*Ask coach for scaling options.

 

Olympic weightlifting:

1. Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3)
2. Clean with pause at knee 3x3x75% 3x3x85%
3. Jerk from racks (beginners pushpress with pause at dip) 4x3x75% 3x3x80% 2x2x85%
4. Backsquat+ front squat 3×7+13×65% of backsquat