Skill:
Day 3 of your week's handstand push up progression
Strength:
Beginner:
Technical primer - jerk foot position 5-10 mins finding which placement feels best for your individual movement patterns
Jerk - from the rack 5x3
Hang clean 5x3
Intermediate:
Clean and jerk 5x3 - 60% of your 1 RPM is starting point
Snatch 4x5 - heavy sets
Bent over barbell row - over hand 4x10
Metcon:
Birthday WOD - Markus 10-22-87 (27 years old)
7 min AMRAP
10 evil wheels 50/40kg
22 med ball situps 20/16lb
87 single jumps
Right into
7 min AMRAP
10 floor wipers 50/40kg
22 goblet squats 24/16kg
87 mountain climbers
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