Pre WOD:
A, Clean Complex:
E3MOM for 15 min:
3 TNG Power Clean+2 Hang Squat Clean
Start at 65% and build to a heavy complex of the day
EMOM for 5 min:
15 sec Handstand Hold*
L1: Option 1: WF Handstand Hold Option 2: 10 m Dumbbell Overhead Walk
L2: Option 1: Handstand Hold Option 2: Parner Assisted Handstand Hold
L3: Handstand Hold on Line
* Either Increase time or Movement Quality from last time
WOD:
Partner Workout:
6 Rounds For Time:
400 m Run
20 Front Squats 60/40 kg (135/90 lbs)
20 Burpee Pull Ups
Cap 35 min
Post WOD:
Upper Body Strength: 1/4
3 sets* 8-12 Dumbbell Bench Press
Rest 3 min in between sets
– Use a weight that gives you 2 reps in reserve
EMOM for 12 min:
1, 8-12 Left Arm Biceps Curl on GHD
2, 8-12 Right Arm Biceps Curl on GHD
3, 8-12 Left Arm Tricep Overhead Extension
4, 8-12 Right Arm Tricep Overhead Extension
