WOD: Monday, June 6th, 2022

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs – 10 SLOW Reps (5 per side) 
  • Samson Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • Establish a heavy single Squat OR Power Clean 

*New Strength Cycle:

  • 1RM Clean (squat or power)
  • 3RM Front Squat 
  • 1RM Jerk (push or split) 

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 10 Handstand Push Ups 

-In remaining time, max reps of: 

  • Rds 1 and 3: Max Power Snatches (95/65) 
  • Rds 2 and 4: Max Alt DB Power Snatches (50/35) 

*Two Scores – One for the barbell and one for the DB 

*HSPU Scaling Options:

  • 10 Plyo Box HSPU 
  • 15 Hand Release Push Ups 
  • 20 Med-Ball Push Press (20/14) 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 10 Handstand Push Ups 

-In remaining time, max reps of: 

  • Rds 1 and 3: Max Rage Balls (20/15) 
  • Rds 2 and 4: Max Alt DB Power Snatches (50/35) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks