Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
20sec. Nose & Toes Hold
20 Jumping Squats
Strength
Squat Snatch 3x5 @70%
(run 800m for rest between sets)
LITE
3 Rounds
5-7 KB Snatch (each arm)
45-60sec. Double-under Practice
MetCon
RX
"Open Workout 15.4"
AMRAP 8 Minutes:
3 Handstand Push-ups
3 Power Cleans, 185/125lbs
6 Handstand Push-ups
3 Power Cleans, 185/125lbs
9 Handstand Push-ups
3 Power Cleans, 185/125lbs
12 Handstand Push-ups
6 Power Cleans, 185/12lbs
15 Handstand Push-ups
6 Power Cleans, 185/125lbs
18 Handstand Push-ups
6 Power Cleans, 185/125lbs
21 Handstand Push-ups
9 PowerCleans, 185/125lbs
Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.
SCALED
"Scaled Open Workout 15.4"
AMRAP 8 Minutes:
10 Push Press, 95/65lbs
10 Power Cleans, 115/75lbs
LITE
3 Rounds For Time:
400m Run
21 KB Swings
7 Strict Pull-ups
Cool Down
Pigeon, 2min./side
Competition Side Work
5 Rounds For Time:
50 Double-unders
15 Hang Squat Cleans, 115/75lbs
6 Muscle-ups
Rest 3min.
LITE Side Work
3 Rounds
5-7 Ring Dips
Rest 2min.