WOD: Friday, June 17th, 2022

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s plank on hands – :10s of SLOW shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

• 3 Sets x 3 Reps @ 65% of 1RM 
• 2 Sets x 3 Reps @ 75% of 1RM 

*Stick to EITHER push jerk or split jerk from week 1 

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Workout: 2 Intervals (9 Min ON / 2 Min OFF) 

• Buy In: 400 Meter Run 

-Then in remaining time AMRAP of: 

• 4 Handstand Push Ups 
• 6 Hang Power Snatches (105/75) 
• 24 Double Unders 

*Two separate scores – Rounds + Reps for each interval 

Handstand Push Up Modifications

• 4 Plyo Box Handstand Push Ups 
• 6 Hand Release Push Ups 
• 6 Med-Ball Push Press (20/14) 

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Cardio Option: 2 Intervals (9 Min ON / 2 Min OFF) 

• Buy In: 400 Meter Run 

-Then in remaining time AMRAP of: 

• 4 Handstand Push Ups 
• 6 American KB Swings (24K/16K) 
• 24 Double Unders 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions