WARM UP – MOBILITY
Quick running/dynamic laps warm-up, then;
2 rounds:
8-10 Air squats / Jumping squat
12-15 Banded good mornings / Barbell good mornings
2-3 Wall walks w/ 5-7s hold / Kick to HS + 8-10 HS shrugs
—
Tech: Deadlifts & Power cleans
WOD A
EMOM x 16
Min 1-4: 3 power cleans (50-65%)(touch and go only)
Min 5: rest
Min 6-9: 2 power cleans (70-80%)(touch and go, or drop and quick re-set)
Min 10: rest
Min: 11-16: 1 power clean (85%+ build to a heavy single)
POWER CLEAN
WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————-
Kipping HSPU allowed for Rx
— OR —
DIANE – STRICT
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups
ACCESSORY
3 rounds:
8-10 x GH Raises (use band to support as needed)
16-20 Banded hip thrusts (upper back on bench, bands over hips across on low j-cups)
16-20 Seated Alt. dumbbell shoulder press (8-10/arm)
– short rest between movements, rest 60-90s between rounds
