STRENGTH: Complete 4 sets of the complex: 1 x Strict Press, 3 x Push Press, 5 x Push Jerk – working up in weight following each set *Rest 2 minutes after each set WOD: In teams of 2, complete 10 rounds total, alternating exercises 10 x Power Cleans 15 x Shoulder to Overhead 20 x Alternating Leg Reverse Lunges
STRENGTH: 10 Min EMOM – 3 x front squats @ 80-85% of 1 RM WOD: For time, 30 x wall balls 500 m row 30 x hand release push ups 500 m row 30 x DB lunges 500 m row 30 x burpees
OLYMPIC LIFTING Group Burgener! STRENGTH: 1) Hang power snatch 1-1-1-1 2) Hang squat snatch 1-1-1-1 Use the heaviest weight you can for each set, but not a 1 RM max attempt! 3) Snatch grip push press 3-3-3 WOD: AMRAP in 10 min 30 x double unders 10 x power snatches
SKILL DEVELOPMENT: Handstand work (choose your level) Beginner: Accumulate 2 min in a handstand or headstand, Do 30 Upside-down KB Press (15 per arm), and 20 x HSPU from box
Intermediate: Do 10 Freestanding Handstand attempts, accumulate 1 min in a handstand (free or on wall), do 30 Upside-Down KB Press (15 per arm), 10 Strict HSPU, and 10 Kipping HSPU or attempts
Rx: Accumulate 150 ft of Handstand Walks or 3 min of practice (whichever comes first), do 30 x Upside-Down KB Press and 20 x Kipping HSPU. Spend any remaining time working on maintaining a perfect freestanding Handstand.