Warm-up
3Rounds:
10 Ball Slams
10 Samson Lunges (5 each side)
15 Good Mornings
WOD A)
7×1 (Start moderate-heavy and add load as required. Keep form solid on every rep)
1 Rep = Power Clean + Hang Power Clean + Push Jerk
*Rest 60 seconds between sets
WOD B)
3 sets, not for time, rest 30-40 secs between exercises:
5 Weighted Good Mornings (Add weight as required but focus on PERFECT mechanics)
10-20’ Handstand Walk (practice holds against wall 20-30 secs or free standing holds)
5-7 Strict GH Raises (Add weight if possible)
1-3 Rope Climbs (Scale to ability)
