06-06-2023
Activation:
Banded 7s
Hip Band - 10 Reps of Each
Movement Prep/HR:
2:00 Cardio
10 Hanging Scap Retractions
20 Alt. Single Leg V-Up
:30 Plank or Handstand Hold Against the Wall
Barbell Prep:
3-5 Reps of Each..
High Hang Clean Pull
High Hang Clean High Pull
High Hang Muscle Clean
Front Squat
Strict Press
Push Press
Push Jerk
Split Jerk
AMRAP 10
5 L Pull-ups
2 Wall Walks
Rx+25ft Handstand Walk
TARGET SCORE
Target Rounds:10+
Minimum number of rounds before scaling:5
STIMULUS and GOALS
How to Pace:STEADY! Workouts like this will test your physical ability and fluidity. The goal should be to finish both movements with a consistent pace round to round and improve on your overall skill capacity.
SCALING
AMRAP 10
3 L Pull-ups
15ft Handstand Walk/ 1 Wall Walk
OR
AMRAP 10
5 Knees Tucked Pull-ups
25ft Handstand Walk
3 Sets
10 Double Kettlebell Front Rack Hold Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :45 Handstand Hold
4 Rounds @ Moderate weight – maintain control and quality RPE 7
10 Barbell Strict Press
10 Weighted Hip Thrust
10 GHD Hip Raise
10 DB Snow Angel Raise
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE