Warm-up
EMOM5
3 Deadhang Chest To Bar Chin-ups
6 Burps
9 Jumping Squats
-Quad stretch against the wall, 1 minute each side
-Banded chest stretch, 1 minute each side
Gymnastics
Every minute on the minute for 10 minutes
Odd- 5 Deficit Handstand Push-ups
Even- 12 Toes to Bar
Oly
EMOM10
3 Position Clean
-Floor
-Mid Hang
-High Hang
Increase weight as needed. Work up to a challenging weight without compromising technique
WOD
21-15-9
Back Squat
Handstand push-ups
-Complete 5 Power Cleans after each set
Games (225,155)
Regional (205,135)
Open (185,115)