WEDNESDAY 30 August 2023

Warm-up
200m run

AMRAP 6
10 Front + side lat raises (2.5/1.5)
20s Handstand/pike/ plate OH hold
10 Ring row
10 Hang power clean (bar)

10 Push press (bar)

*Scaled, Double DB or alternating hang clean +jerk

S&T
3 Max sets of handstand push-up/pike push-up/sitting press

Rest 3 minutes between sets.

*Have to use mats, focus on working with the legs and riding the momentum.

*Sitting press, focus on strict form and pressing DB’s close to the ears.

Workout
200m run

15 Hang power clean + jerk (50/35)

15 pull-up

200m run

9 Hang power clean + jerk (50/35)

9 pull-up

200m run

7 Hang power clean + jerks (50/35)

7 pull-ups

200m run

5 Hang power clean + jerks (450/35)

5 pull-ups