WOD Movement activation Handstand Walk/ Wall Walk Practice Power Clean Warm up Alternating On the Minute x 10 (5 Rounds): Min 1 – 5 Touch and Go Power Cleans Min 2 – 15m Handstand Walk/ 3-5 wall walks Then 50-40-30-20-10: Calorie Row/bike After each round: 10 Front Squat 60/40 10 Kipping Handstand Pushups/ 2 x push ups 40 Double-Unders
On the 1:30 x 5 Sets: 3-Position Muscle Snatch 3 Overhead Squats Then On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Then AMRAP 15: 25 Overhead Squats 30/20 20 Single Dumbbell Hang Clean and Jerk
For Time 10 Deadlifts 85/65 10 C2B 1 Power Clean 85/60 3 Front Squats 85/60 20 HSPU 20 Bar Facing Burpees 1 Power Clean 85/60 3 Front Squats 85/60 30 DB Snatches 30 Toes-To-Bars 1 Power Clean 85/60 3
Front Squat Complex 5 Sets: 1 Power clean 1 Tempo Pausing Front Squat 33x1 1 Pausing Front Squat 2 Front Squats Then Partner WOD 1 work 3 min 1 rest 3 mins 5 Rounds each : AMRAP 3:00 12 Single DB Box