WARM UP – MOBILITY
Quick dynamic running/joint warm-up then;
2 rounds:
15-20 banded good mornings
15-20s handstand hold / HS shrugs (against the wall)
6-8/leg Single leg Romanian deadlift (use KB in opposite hand to working leg)
5+5/arm Single arm dumbbell push press + Single arm dumbbell push jerk (moderate warm-up weight)
(Partner up, share equipment and start on any movement)
—
Tech: Power clean & Push jerk
WOD A
3 POWER CLEANS + 3 JERKS
3 ‘touch and go’ Power cleans + 3 Jerks
Every 2 min x 5 sets:
3 ‘touch and go’ power cleans + 3 jerks (push jerk or split jerk)
Start at ~65-70% of 1RM and build to a heavy, unbroken set
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: rest as needed
6-8 x GH Raises
8-10/arm x Half kneeling KB press
30-40 Banded march steps (blue band around your arches, pull knees above hips)
