Pre WOD:
A, Clean Complex:
E3MOM for 15 min:
3 TNG Power Clean+1 Hang Squat Clean
Start at 70% and build to a heavy complex of the day
B, 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 AMRAPs (every other round):
AMRAP 10 min:
3 Cleans 70/50 kg (155/110 lbs)
9 Wall Balls 9/6 kg (20/14 lbs)
Rest 2 min
AMRAP 10 min:
5 Pull Ups
5 Push Ups
5 Toes to Bar
10 Air Squats
Rest 2 min
AMRAP 10 min:
12/9 Cal Row
Post WOD:
Upper Body Strength: 2/4
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
– Goal to increase reps from last week
