WOD:

1a) 0:00 – 3:00 – Every 30 seconds x 6 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Muscle Clean +

Thruster

Work light and focus on quality of movement and positions.

1b) 3:00 – 6:00 – Every 30 seconds x 6 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Power Clean +

Low Hang Squat Clean +

Thruster

Again keep loads light and use this as extended warm-up and an opportunity to work on positioning.

1c) 6:00 – 16:00 – Every 1:00 x 10 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Clean +

Push Jerk

Build loading as deemed fit from Part B. 

2) Back Squat: 3 sets of 3 @ 70-80%

Rest 2-3 minutes between sets. Weights should be moderately heavy, but not demanding on the body.

3) Open HSPU Standard: 10-15 minutes

Spend 10-15 minutes playing around with the HSPU standard.

4) Every 2:00 x 5 sets:

5 Deadlifts 135/95

5 Kipping Handstand Push-ups

5 Deadlifts 135/95

25′ Unbroken Handstand Walk

Scale as needed. Approach at 80ish% effort.

5) 5 rounds @ Conversational Pace:

2000m Bike Erg

50m Reverse Sled Drag

Sled Drag should be around 75-100% of bodyweight. You should be able to perform the 50m without stopping.

6) 3 sets of :

50ft Monster Walk Left + Right

10 Reverse Hyper

For quality, not fro time.

7) 2 minutes Per Stretch:

1 – Lax/Foam Roll Lats – Right + Left

2 – Banded Tricep/Lat Stretch – Right + Left

3 – Seated On Box, Lax Ball Under Hamstring + Dynamic Movement – Right + Left

4 – Pancake Stretch

2 minutes Right + Left on Unilateral stretches.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE