Monday December 19th

Warm Up
1 Minute Glute activation
-into8 min AMRAP:
:10 sec HS Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar, no dip under the bar)
5 Shoulder Press (empty bar, Strict Press)
:15 Strength
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

  • Work up to a Heavy, Unbroken set. Based off 1RM Clean and Jerk
    Set 1: 52.5%
    Set 2: 60%
    Set 3: 70%
    Set 4: 75%
    Set 5: 77.5%
    Make sure athletes don’t add weight if it does not look good or feel good. For beginners, have them stay
    light and work form and use Dumbbells or PVC pipe if needed to really hammer in technique.

    Wod prep 30 after the hour-do 1 Prove it Round to get an idea of weight and movement you will doing for HSPU- don’t go into the wod without practice and then realize you went too heavy or too light
    2 sets:
    4 Dumbbell Step Ups
    2 Handstand Push-ups
    :35 WOD
    4 sets
    2:30 AMRAP
    20 Double Dumbbell Box Step Ups (35s/20s) to a 20” box for all athletes
    Max Strict Handstand Push Ups in remaining time (Kipping HSPU, HSPU w/ feet on a box, Dumbbell
    Shoulder Press)
    -rest 1 minute between setsTarget number of reps each set 15+ reps
    Athletes should aim for a specific amount of reps in set 1 that can be replicated in the following sets as
    closely as possible. Athletes should have 45-60 seconds of working time on HSPU and can decrease box
    step-up volume if needed to meet this time frame.
    The score is total Handstand Push-ups completed each set.
    :55 Cool Down
    1 min foot smash w/ lacrosse ball (each side)
    1 min calf stretch against wall (each side)
    1 min foam roll upper back