DATE – Friday
Warm-up: Volleyball keep-ups for 5 min w/ burpee penalties
Mobility: Partner shoulder stretches (overhead + extension)
WOD A) Every 90s x 8 (4 rounds each) (12 mins)
A1) Strict supinated pull-ups x 3-5 (@ 4,1,X,1)
A2) Pull-over/tricep press x 12-15 (use dumbbell or KB)
WOD B) For time:
15-12-9-6-3 : Hang Power Clean (155/105)
30-24-18-12-6 : Push-ups
(HPC – Scale load so that the set of 15 is attainable in 2 sets maximum. Intermediate scale push-ups to same # as HPC. Beginner 6-8 for each of 5 rounds)
