Warm-up
5 Rounds
:20 on/:10 off
1. Air Squat
2. Handstand Hold
Level 1 – Plank Hold
Skill
Handstand Push Ups
Partner Strength
Clean and Jerk
Minutes 0-4 (155,105)
Minute 4-6 Rest
Minutes 6-9 (185,120)
Minutes 9-11 Rest
Minutes 11-13 (205,135)
Minutes 13-14 Rest
Minutes 14-16 (225,155)
ADV + 30/20LBS
Level 2 – 40/30lbs
Level 1 -60/50lbs increase by 10/5lbs
Coaches Tip – Your final weight should be 85-90% of your max. Ideally these should be quick singles for most sets or 2’s and 3’s if you can really move the weight. You and partners goal should be to limit the amount of time the barbell is on the ground.
WOD
21-15-9 reps for time of:
Dumbbell Hang Squat Cleans (50,35)
Handstand push-ups
Barbell sub (115,75)
Can also sub with Kettlebells
ADV – strict & Kb’s (53, 35)
Level 2- 15-12-9 HSPUs or Double Push-ups (40,25)
Level 1- Regular Push-ups (30,15)