Tuesday, 5 April WOD

Warm-up

• Warm Up: 2 Rounds
  • 200m Run
  • 15 PVC Passthroughs
  • 10 KB Swings
  • 10 KB Strict Press (same light KB)
  • 0:30 HS Hold
• -Front Rack Stretch (with PVC pipe)
• -Overhead Stretch
• Barbell Warm Up: (empty BB)
  • 5 Clean Deadlifts
  • 5 Clean Pulls
  • 5 Hang Muscle Cleans
  • 5 Hang Power Cleans
  • 5 Push Press
  • 5 Push Jerks
  • 5 Split Jerks
  • 3 Power Clean and Jerks

STRENGTH

Power Clean & Jerk 4×2 at 75% 1RM Rest 1:30 between sets.

METCON

• Complete as many rounds as possible in 20 mins of:
  • Run, 200 m
  • 10 Strict Deficit Handstand Push-ups, 4/2 in
  • Run, 200 m
  • 10 Power Cleans, 155/105 lbs

Recover on the run and focus on big sets for the hspu and power cleans Scaling Options: Scale to lower deficit or no deficit and switch to kipping if needed. If you’re not doing HSPU sub 15 Hand Release Push Ups. Power clean weight should be moderate to light, pick something you can hold onto for 5-6 reps t&g.