Monday 161003

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
Strength- Test:
Find today’s 1RM Back Squat in 22-25mins
(Note you’ll see this again in 6-8 weeks, so as always track your fitness)

3.
WOD:
For Time: ( 15mins or less)
30 Handstand Push Ups/Progression
15 Power Cleans 155/105 135/85 105/65 85/45
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans
*Scale weight and movement accordingly to maintain intensity with good mechanics on B to meet or beat cutoff.  Ask your coach for help.

4.
Cool Down + Accessory
After completing pieces A-B and cool down Please choose ONE of the following:
4a. Gymnastics Accessory
Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged
to chest
4b. Strength Accessory
Max reps in 1 set of bodyweight ( or whats challenging) OHS with full pause at the bottom and
top
5. Accessory Work (Shoulders-week 2)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

6. See programming on white board.

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