0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-33:00 Olympic Lifting

33:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Hang Power Cleans

5 Front Squats

3 HSPU negatives (review of set-up VIDEO on wall and the movement VIDEO, modify to box or piked as needed to work skill)

*empty barbell or light weight

—then—

3 Power Cleans at 50%

2 Power Cleans at 60%

1 Power Clean @65%

Olympic Lifting:

Every 2 minutes for 10 minutes (5 sets):

5 sets of 3 Power Clean

EMOM 3:

12 Band Pull Aparts (VIDEO)

*Pull aparts are just some quick accessory for shoulder health

*70% and build on cleans with good technique

Rx: work touch n’ go

Scaled and Intermediate: single reps

WOD:

AMRAP 13:

15 AbMat Sit-ups

12 Russian KB Swings @70/53

9 Handstand Push-ups

*Pace: 6 Rounds, Solid: 5 Rounds , Limit: 4 Rounds

*steady pace on the sit-ups, heavier than normal Rx for swings, try to stay unbroken, no more than 3 sets on HSPU

*Sit-ups: touch both hands above head, sit-up past 90 degrees and touch toes

*Swings: chest up, slight bend in the knee, whole foot balance, hip hinge (don’t squat), snap hips, flex butt on every rep

*HSPU: good hand placement, core tight, time your kick and press, push head through at the top…do as many reps of the full movement as you can before going to the modification. I think the barbell push press will be more beneficial for those who cannot do the movement rather than a piked or box HSPU, I think that is better served during skill work time, not the WOD

Scaled: 12/9/6 reps, 35/26, Barbell Push Press @45/35

Intermediate: 53/35, Barbell Push Press @75/55