THU 6/13/24

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Handstand pushup:  5 pushups to down dog – 10 shoulder taps (pike) – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 Min handstand pushup practice – Hang squat cleans:  5 hang DL and shrug (from mid thigh) – 5 hang muscle cleans – 5 front squats – 5 hang squat cleans – 6 Min EMOM: 2 hang squat cleans (work to over workout weight) – Mini round:  5 handstand pushups 5 hang squat cleans (use workout variations) -
WOD
21-15-9
Handstand push-ups L2-Pike pushups L1-DBL DB shoulder press 15/10#
Hang squat cleans L3-115/75# L2-95/65# L1-45/35#

For time

Strength – Push Jerk – 3-3-3-2-2

Post WOD - 1:00 couch stretch/leg