WARM UP:
100 Jump Rope Singles
Then:
5 Pass Throughs (Under)
5 Pass Throughs (Over)
10 OHS
10 Good Mornings
10 Inch Worms
SKILL:
5 Min. of Handstand Walking
*Work positioning and have fun!
LIFT:
Power Clean + Power Squat Clean
4 + 1 @ 60%
4 + 1 @ 70%
3 + 1 @ 80%
3 + 1 @ 85%
WOD:
“CAPTAIN AMERICA”
For Time:
15 Shoulder to O.H. (165/115) (155/105) (135/95) (115/75)
15 T2B
7 Parallette HSPU
15 Power Cleans
30 Pistols
15 Power Cleans
7 Parallette HSPU
15 T2B
15 Shoulder to O.H.
*May sub. P.H.S.P.U for deficit HSPU with plates, regular HSPU or box HSPU based on level.
POST WOD:
Hip and Shoulder Mobility
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