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)

 

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