-Warm Up-


2 rounds


5 inchworm + push-up

5 groiners each side

8 sciatic nerve floss

5 kneeling/broad jumps

10 single arm Russian Kettle bell swings



-Strength-


A.)


Clean Pull + 2 Hang Clean (below knee)


5 sets at 70% of 1 RM


B.)


Hang Clean Pulls


1 set of 5 @ 80%

1 set of 4 @ 85%

3 sets of 3 @ 90%


C.)


3 sets of 10 weight back extension




-WOD-



AmRaP 9


9 deadlift 155/105

6 box jumps (full extension)

3 handstand push-ups


*if you are a HsPu ninja do strict 😉