WARM UP:
500 M. Row
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 OHS
Then:
Shoulder Mobility
SKILL:
ADV: 3 x 5 Strict HSPU + 5 Kipping HSPU
INT: 3 x10 HSPU
BEG: 3 x 3 Wall Walks w/ 15 sec. Wall Hollow Hold
*During your rest play with Rope Climb technique.
LIFT:
EMOM 12
ODD: 1 Full Clean
EVEN: 1 Full Snatch
*Work to a weight that you can do both movements with.
WOD:
“CLAWFUL”
6 Rounds (15 Min. Cap)
4 Strict Deficit HSPU (6/4″)
3 Rope Climbs
2 Squat Cleans (185/125) (165/115) (155/105) (135/95) or 75% of Snatch Max
1 Squat Snatch
*Sub. HSPU for zero Deficit or Box Piked HSPU and Rope Climbs for Rope Pull Ups accordingly.
POST WOD:
Roll & Stretch
Recent Posts
