Warm Up:
AMRAP 5:
5 med-ball deadlifts
5 plank reach-throughs (right)
5 med-ball squats
5 plank reach-throughs (left)
5 med-ball push presses to target
5 up-downs
5 wall-ball shots
Specific Warm-Up:
Squat Clean and Handstand Push-Up Progression
Loading up:
3-4 Sets:
2 squat cleans
PARTNER WOD:
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-ups
2 squat cleans (155/225 lb)
Intermediate:
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-up negatives
2 squat cleans (105/155 lb)
Beginner:
AMRAP 30 with a partner:
10 wall-ball shots (6/10 lb)
6 push-ups
2 hang squat cleans (55/75 lb)
HOME WOD:
Equipment:
AMRAP 30 with a partner:
10 single-arm dumbbell thrusters
6 handstand push-ups
2 DB burpee squat cleans
– One partner works at a time.
– Each partner completes a full round before switching.
Bodyweight:
AMRAP 30 with a partner:
10 air squats
6 handstand push-ups
10 alternating single-leg squats
– One partner works at a time.
– Each partner completes a full round before switching.
Movement scaling options:
Wall-ball shots: Load, DB thrusters, wall-ball push press to target, wall-ball front squat
Handstand push-ups: Handstand push-up negatives, piked push-ups, DB push press, push-ups
Squat cleans: Load, hang squat clean, power clean, hang power clean
Limited equipment option:
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-ups
10 med-ball cleans
Cool down:
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side