Videl

WARM UP:

400 M. Run or Row

2 Rounds

10 High Shrugs

10 High Pulls

10 Muscle Cleans

10 Front Squats

Then:

Mobilize Hips & Shoulders

SKILL:

7 Min. of Handstand Walking 

-Practice getting vertical.

-Go outside your comfort zone.

LIFT:

Clean Complex

*1st Pull – Hang Full Clean – Front Squat W/ a 2 Sec. pause at bottom.

3 @ 60%

3 @ 65%

2 x 3 @ 70%

*Work your positioning.

WOD:

“VIDEL”

AMRAP 8

ODD: 5 HSPU (Adv. Strict)

EVEN: 10 KBS (70/53)

Rest 2 Min.

5 MIN.

Work to a 1RM Clean

*Score = Clean Weight

POST WOD:

125 Sit Ups For Time

Then:

Mobilize

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