DATE – Friday
Warm-up) (12-15 mins total, including mob)
2 Rounds:
10 Ball Slams
10 back roll toe touches
6 KB Push Jerks per arm – moderate weight
Mobility)
PVC front rack, OH Reverse Lunge etc.
WOD A) Power Clean & Jerk: 3 touch’n’go reps EMOM x 10 mins – progressively add weight over 10 sets to build to a heavy but fast set of 3 (7 mins to get to starting weight)
WOD B) 3 Rounds (remainder of class to complete):
Max Kipping Handstand Pushup
Weighted Ring Dip x 7-8 reps
Split Squat x 7-8 reps per leg @ 3010 tempo – barbell in front rack, heavy as possible
*Rest approx. 30-40 secs between exercises
HSPU mod:
Intermediate: 3-5 negatives with a 3-4 second descent
Beginner: 10-20 second handstand hold + 8-10 strict KB press
