Feb. 2, 2022

Weightlifting/Strength:

1x [ 1 Power Clean + 7 Push Press ]

1x [ 1 Power Clean + 7 Push Press ]

1x [ 1 Power Clean + 5 Push Press ]

1x [ 1 Power Clean + 5 Push Press ]

1x [ 1 Power Clean + 3 Push Press ]

1x [ 1 Power Clean + 3 Push Press ]

Use the heaviest weight you can for each set. Rest as needed between sets.

Complete sets every 2 mins for 12 mins. Start at 65% 1RM push press and increase. Focus today is getting to a heavy set on each of the 7, 5, and 3 today in order to build more capacity and strength overhead. This will help with both muscular stamina as well as absolute strength.

Main WOD:

"Proximo"

For 2 cycles: AMRAP in 6 mins of:

15 Deadlifts, 205/145 lbs

10 Handstand Push-ups

5 Power Cleans, 205/145 lbs

30 Air Squats

Rest 3 mins between each cycle

**For each cycle restart the AMRAP**

Goal: 2+ rounds per 6 min cycle

Start over at the beginning on the second 6 min AMRAP. We are looking for unbroken sets on the deads, quick sets on the handstand push-ups as unbroken or 5-5, and then moving into quick singles on the power cleans before moving to smooth tempo air squats.

L2: 155/105, Piked HSPU

L1: For 2 cycles: AMRAP in 6 mins of:

15 Dumbbell Sumo Deadlifts, pick load

10 Tall Kneeling Dumbbell Press, pick load

5 Dumbbell Hang Power Cleans, pick load 1

5 Air Squats

• Limited Equipment Variation For 2 cycles: AMRAP in 6 mins of: 15 Dumbbell Sumo Deadlifts

10 Handstand Push-ups

5 Dumbbell Hang Power Cleans

30 Air Squat

• Bodyweight Variation For 2 cycles: AMRAP in 6 mins of:

20 Standing Toe Touches

10 Handstand Push-ups

Broad Jump, 50 ft

20 Air Squats