Warmup

Skill work :

1 Set: Max Effort strict handstand push-ups

Then

4 Sets:

40% of the above Max Set of Strict Handstand Pushups

6 Tempo Ring Rows( feet elevated on box , pull rings to chest 4 sec negative)

Strength –

On the 0:00 – 1 “Big Clean” Complex @ 50%

On the 4:00 – 1 “Big Clean” Complex @ 55%

On the 8:00 – 1 “Big Clean” Complex @ 60%

These percentages are based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

Wod

SMOOTH CRIMINAL

AMRAP 15:

60 Double-Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)