Thursday, 19 August WOD

Warm-up

• 2:00 Ski Erg or Row –then–
• 2 Rounds
  • 10 Tempo Box or bench push ups
  • 10 Double KB single leg deadlifts (10 each leg,light)
  • 10 PVC pass throughs 2 Sets w/empty barbell
  • 8 Deadlifts
  • 8 Hang Muscle Cleans
  • 4 Low Hang Power Cleans

Strength MAX Lift

• Record your best Power Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Base it on feel, if you feel good go for a 1RM if not just a good heavy single for today, try to catch fast!

METCON

• 4 rounds, 3 mins each, for max reps of:
  • 15 Strict Handstand Push-ups
  • 20 Alternating double dumbbell walking lunges 35/50 lbs
  • max reps in remaining time Row Calories
  • Rest 2 mins

Scaling Options: Scale to a lower number of HSPU (like 8 or 10 for example) and do kipping if needed, make sure you keep these either unbroken or 2 sets! Sub for today is 30/20 Push Ups.