WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
HSPU Work
*Find proper measurement for HSPU
**Work the new HSPU standard.
LIFT:
Clean
10 x 1
*Work up to a tolerable single at or above wod weight.
WOD:
“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., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
SCALED:
AMRAP 8
10 Push Press (95/65)
10 Clean (115/75)
POST WOD:
Mobilize & Stretch
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