04.15.2024

Strength
Deadlifts
1 x 6 reps @80%

Accessories
3 sets
A. bird dog rows x 8-10/arm
B. strict banded pull ups x 12-8-6-max out- change up the band strength
then...
 
wall walk + handstand push up work
One Set
10 Donkey Kicks
youtu.be/xHGMuzvRuzw
Rest 
 
then...
Option A:
Three sets, not for time, of:
1 Wall Walk + 3 Wall Facing Handstand Push-Ups

Option B:
Three sets, not for time, of:
1 Wall Walk + 1-3 Wall Facing Handstand Push-Ups (add a riser if needed)

Option C:
Three sets, not for time, of:
1 Wall Walk + 30 Second Nose to Wall Handstand Hold
 

 
WOD
Clean and Jerk time
take the rest of class to build to a heavy one rep C & J
 3 reps @65-70%
2 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80+% until failure