WARMUP
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
Then…
Coach led
PVC/Barbell Hang Power Clean + Power Clean Practice
STRENGTH/SKILL
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.
WOD
15 min AMRAP
500/400m Row
10 Deadlift 135/95 95/65 65/45
5 Hang Squat Cleans
OPTIONAL POST WOD
AND, more Abs:
5 sets:
10 Alternating Vups
10 Tuckups
10 Superman’s
Rest as needed between sets.
CrossFit Reserve 