Pre WOD:
A, Gymnastic Endurance:
EMOM 8 min:
1, X Double Unders
2, X m HS Walk/Wal Walk
X = Your lowest number of rep
WOD:
A, 6 set:
2 Power Clean & Push Jerk
70%+
B, Amrap 12 min:
6 Power Cleans, 60/40 kg
6 Push Jerks, 60/40 kg
12 Toes-to-bars
Rest 30 secs
Post WOD:
15-10-5 reps, for time of:
Strict Handstand Push-up
Strict Pull-up
Adjust height up/down on HSPU and
Add Weight use a band on Pull Up in order
to not need to split in more than 3 sets on any of the sets
We will do this for 6 weeks and the goal is to use longer ROM
