WOD
‘Habanero’
10 Rounds of
8 Deadlifts
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
Max Bar Hop Burpees in Remaining Time
1 Minute on 1 Minute off.
Weight: 60/42.5kg
Score = Bar Hop Burpees
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Skill/ Gymnastics
Triple/DU + Handstand Walk
EMOM x10
Odd: 10-20 TU or 30-50 DU
Even: 10-15m Handstand Walk
For members that are still new with the movements use first 5min to practice DU and second 5min to practice Handstand Walks.
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PEAK
Back Squat
@80% of week 1 rep back squat
(only slightly heavier than last weeks sets): 4×4 back squats
then@82%
4×3 back squats
this is a little different than last week
then@75%:
2×5 w/2 sec pause at bottom
2×4 w/3 sec pause at bottom
2×3 w/4 sec pause at bottom