WARM UP/MOBILITY
3 Rounds
10 ball slams
10 banded OH press
10 ring rows
10 ball slams
10 banded OH press
10 ring rows
WOD A
E2MOM x 6 sets (12 mins)
Shoulder Press x 4
1×4 @ 60%
1×4 @ 65%
2×4 @ 70%
2×4 @ 75%
1×4 @ 65%
2×4 @ 70%
2×4 @ 75%
WOD B
Alt. EMOM x 10 (5 sets each)
1) 8-12 handstand pushups
2) 2 hang power cleans + 3 power cleans – unbroken
1) 8-12 handstand pushups
2) 2 hang power cleans + 3 power cleans – unbroken
HSPU:
Kipping or strict – use deficit if possible
Banded or pike for progressions
first round ideally UB or 2 quick sets
Kipping or strict – use deficit if possible
Banded or pike for progressions
first round ideally UB or 2 quick sets
2 Hang Power Cleans + 3 Power Cleans
Unbroken complex
WOD C
Swing / Pushup
4 Rounds alt. 30 secs on / 15 secs off for max. reps (6 mins)
Russian KB swing 36/28kg
Pushups
Russian KB swing 36/28kg
Pushups
Accessory
Crossover Plyo
