WARM UP:
400 M. Row or Run
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
ADV: 3 x 5 Deficit Strict HSPU (6″)
INT: 3 x 5 Strict HSPU
BEG: 3 x 8 Box Piked HSPU
LIFT:
EMOM 10
Power Clean + Front Squat + Jerk
*Work to a heavy complex.
WOD:
“F.S.DIANE”
21-15-9
HSPU
Front Squat (225/155) (205/135) (185/125) (165/110)
*Adv. Strict
POST WOD:
Roll & Mobilize
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