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

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