Warm Up:
1 set
:30 jumping jacks
10 air squats
10 inch worms + push-up
1 set
:30 skier jacks
10 back squats (empty bar)
10 strict presses
1 set
:30 jumping jacks
10 front squats
5 pike push-ups
5 pike push-ups
Skill Work:
1 set
10 deadlifts (45/35 lb)
10 hang power cleans
5 power cleans
5 front squats
On a 10:00 clock
Build to a heavy power clean + front squat
WOD:
For time:
27-21-15
Back squats (165/110 lb)
Handstand push-ups
Intermediate:
For time:
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups
Beginner:
For time:
27-21-15
Back squats (95/65 lb)
DB strict press
Movement scaling options:
Back Squats: Load, air squats
HSPU: Reps, piked push-ups, DB strict presses, push-ups
Alternate Workout:
For time:
27-21-15
DB squats
Handstand push-ups
Cool down:
2 sets
:30 banded shoulder distraction / side
:30 banded hip distraction / side