THU 11/2/23 WOD

Warm Up - 10 unweighted good mornings - 10 up-downs (no jump) - 10 push-ups - 10 hang muscle cleans - 10 empty barbell good mornings - 10 burpees - 10 pike push-ups (floor) - 10 hang muscle cleans – Clean warm up – Empty bar – 10 hang muscle cleans – 8 hang power cleans – 6 hang power cleans – Handstand pushups – 5 pike pushups – 4 pike pushups (box) – 3 handstand negatives – 3 strict handstand pushups – Build up sets – 3 sets:  7 hang power cleans (building) - 5 strict handstand push-ups – Rest 1:30 between sets -

WOD
21-15-9:
Hang power cleans L3-135/95# L2-115/75# L1-65/45#
15-12-9:
Strict handstand push-ups L2-strict hspu toes on box L1-pike hspu

For total time

Strength WOD – Hang power cleans – 3-3-3-3-3 (2 min per set)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch