Jan. 26, 2022

Weightlifting:

Every 2:30 for 15 mins: Power Cleans, Hang Power Cleans, Jerks, and Squat Cleans

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat Clean + 1 Jerk ], pick load Every 2:30 for 15 mins.

Start at 60% 1RM of your limiting movement and increase to a heavy complex for the day. The limiter of this complex should be the hang power clean and will challenge body position and extension through the hip. Really work to drive the bar close and work that fast turnover through the elbows.

Main WOD:

“Warrior”

Complete as many rounds as possible in 15 mins of:

3 Handstand Push-ups

6 Hang Power Cleans, 185/125 lbs

9 Box Jump Overs, 24/20

6 Handstand Push-ups

6 Hang Power Cleans, 185/125 lbs

9 Box Jump Overs, 24/20

9 Handstand Push-ups

6 Hang Power Cleans, 185/125 lbs

9 Box Jump Overs, 24/20 ... Continue adding 3 Handstand Push-up reps each round until time expires.

We have a fun triplet with some classic combos here. We are lifting heavy off the floor on Friday, so we are working through hang power cleans today to help reinforce the positions we hit in the complex. This coupled with box jumps provides a great combo to work on hip extension. The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get you to the round of 18 handstand push-ups.

L2: 135/95

L1: Box HSPU, 95/65

Alternative Variations

• Limited Equipment Variation

AMRAP in 15 mins of:

3-6-9-12-15...Handstand Push-ups

6 Dumbbell Hang Power Cleans

9 Chair Jump Overs

• Bodyweight Variation

AMRAP in 15 mins of:

3-6-9-12-15...Handstand Push-ups

6 Burpee Broad Jumps

9 Chair Jump Overs