Wednesday 11.17.21


10 min AMRAP

1 min cardio

10 Banded Side Steps

5 Push-ups to Down Dog

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

5 KB Bent Rows

:20 Plank Shoulder Taps


Coach led

PVC/Barbell Hang Power Clean + Power Clean Practice


5 sets of:

5 Hang Power Clean + 3 Hang Squat Cleans (at about 50-60% of you Hang Power Clean)

*Use a weight that you can cycle these reps easily. Practice the High Hang or hang from above knee.

5 sets of:

2 min Handstand Push-up Progression Practice

Pick a NEW progression. Ex: Plank shoulder taps, Wallwalks, Handstand Hold, handstand shoulder taps, Kipping HSPU, Strict HSPU, Deficit HSPU, free-standing HSPU.


15 min AMRAP

500/400m Row

10 Deadlift 135/95 95/65 65/45

5 Hang Squat Cleans


AND, more Abs:

5 sets:

10 Alternating Vups

10 Tuckups

10 Superman’s

Rest as needed between sets.