-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 ?
