WARM UP – MOBILITY

Full body dynamic joint warm-up and joint rotations

Green band overhead / lat / front rack stretch

Power clean + Push press technique review and practice with dowel and/or empty barbell

WOD A

Every 2 min x 5 sets:

5 Hang power cleans + 6-8 push press

Start “very light” and build slowly (keep it well below a max) and keep technique a priority.

604 at home: Could be performed with 2 DB’s or KB’s or complete all on one side then, the other with a single object. (you may need a bit more rest or longer interval with this approach)

WOD B

EMOM x 16 (4 rounds each alternating)

1) 8-10 Front squats (light – moderate, unbroken throughout)

2) 8-10 Pike strict handstand push-ups (feet or knees on the box)

3) 8-10 Burpee box jumps

4) Rest

604 at home: You could up the FS reps to 12-15 for a lighter goblet squat and perform burpee tuck jumps if you don’t have anything to jump on.

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