Warm-up
4 Rounds
10 Plank Ups
10 Behind the Neck Push Presses
10 Full Grip Front Squats
– Practice HSPU variations
Oly
Jerk (behind neck)
2-2-2-2
-Try your best to bring the bar back behind your head. Keep it light if you are not confident. The bar should be supported my your mid-traps…not your neck!
Strength (20 minutes)
One minute of Back Squats
Hold the bar on your back for the entire minute, squatting every 15 seconds (:15,:30,:45, :00)
Work up to your heaviest load. Rest as needed between sets. 5 true attempts
WOD
10 Parallette Handstand Push-ups
10 Thrusters (135,95)
15 Strict Handstand Push-ups
15 Thrusters
20 Kipping Handstand Push-ups
20 Thrusters
Open- 115,80. Perform controlled negatives for PHSPUs.
Banded for strict.