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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