Warm-up
20 Calorie Row
20 Alternating Shoulder Taps
20 Split Squats on Box (10 each side)
Strength
EMOM20
Odd- 1 Squat Clean
Even- 1 Split Jerk
80%-95%
You will need two bars- one on the rack and one from the floor. You should be working on speed and technique. If you start getting slow and are not hitting all of your positions properly bring the weight down.
WOD
21-15-9
Strict Handstand Push-ups
Box Jumps (30,24)
Row for Calories x2
Regional-15-12-9 HSPUs
Open- 9-6-3 HSPUs