Mobility Exercise of the week (ExoW): Ankle flossing & 2 min Squat Test
Skill: Handstand hold Shoulder taps
Strength: Frontsquats 5x4 @ 70% 1RM
Every 2 minutes. 4 seconds down, 2 seconds hold at bottom, explosively back up.
Metcon: 5 min AMRAP:
1 squat clean 60/40kg
1 negative HSPU
Increase reps by 1/exercise each round!