WOD
Strength
Hang Clean: 6 sets of 2 working to heavy double
Conditioning
Four Rounds for Time (20 min cap):
10 Squat Clean (135/95)
10 Burpees over the Bar
1 Minute Rest
Extra
Banded Deadlift: 8×4 @ 40% + band tension, rest 45 sec
Spend 3-5 min. working wrist flexibilty/mobility
Buy in – 40 hollow/rocks
4 sets
– Max -1 Strict HSPU
– As soon as you kick down, shake your arms and kick into max HS hold against wall
Buy out – 40 hollow/rocks
Spend 5 min. working freestanding tripod/handstand/or HSPU