Wednesday

CLASS PROGRAM

-HSPU technique- 

A.) Open workout 15.4

AMRAP 8

3 HSPU

3 cleans 185/125

6 HSPU

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

21 HSPU

9 cleans.... etc

scaled: 135/95

mod: Handrelease pushups

B.) Post wod stability work

3 rounds

6 turkish get ups

12 one-legged RDL

12 reverse burpee to one leg

——————— 

C.) Strength

clean hi pull + below knee hang clean + front squat+ jerk

(1+1+1+1) 

7 sets above 55% 

Front Squat

10 @ 55% 

10 @ 65% 

ME @ 75% 

Strict press

-heavy set of 2

D.) for time :

21 DB clean 50/35

40 ft DB FR lunge

40ft HS walk

15 DB clean

40 ft DB FR lunge

40 ft HS walk

9 DB clean

40 ft DB FR lunge

40 ft HS walk