WOD
Strength
4 Sets:
50′ DB waiters carry e/arm
10 KB side bends e/side
15 GHD back extensions (not hip extension)
Conditioning
“15.1”
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 Power Cleans (185/125)
6 handstand push-ups
3 Power Cleans
9 handstand push-ups
3 Power Cleans
12 handstand push-ups
6 Power Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. HSPU to last year’s Open standard.
-or-
“15.4 Scaled”
Complete as many reps as possible in 8 minutes of:
10 Push Presses
10 Power Cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Extra – After WOD
A) Sotts Press: 3×5 AHAP
B) Snatch: Complete the following rep scheme resting only 45 sec between sets: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1
C) Clean and Jerk: Complete the following rep scheme resting only 60 sec between sets: 60/3, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1