Warm Up:
1-2 sets:
:20 plank hold
:20 pike hold
:20 DB deadlifts
1 wall walk
1 set:
:20 plank hold
:20 pike hold
:20 DB hang clean
1 wall walk
1 set:
:15 DB strict press
:15 DB push press
:30 DB power clean
1 wall walk
Skill Work:
6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00
WOD:
AMRAP 10:
1-2-3-4-5… etc.
Power clean (95/135 lb)
Deficit handstand push-up (4/2 in)
Intermediate:
AMRAP 10:
1-2-3-4-5… etc.
Power clean (65/95 lb)
Deficit pike push-up (3/1.5 in)
Beginner:
AMRAP 10:
1-2-3-4-5… etc.
Power clean (35/45 lb)
DB shoulder press (10/15 lb)
HOME WOD:
Equipment:
AMRAP 10:
1-2-3-4-5… etc.
DB power clean
Handstand push-ups on DBs
Bodyweight:
AMRAP 10:
1-2-3-4-5… etc.
Weighted cleans
Deficit handstand push-ups (4/2 in)
Movement scaling options:
Power clean: Load, DBs, hang power clean
Handstand Push-Up: Range of motion (maintaining deficit), piked deficit handstand push-up, DB presses (single-arm if needed)
Partner option:
AMRAP 20:
1-2-3-4-5… etc.
Power cleans (95/135 lb)
Deficit handstand push-ups (4/2 in)
– One partner works at a time, completing the set of both movements; then switch.
Cool down:
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side