Movement Prep
30 Banded Side Steps (Hip Halo)
-into-
3 sets:
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Front Squats
5 Wall Balls
5 Abmat Sit Ups (focus on leg extension)


 

18 min AMRAP
8 Alt DB Power Cleans, 50/35/20#
12 Sit Ups
16 Wall Ball Thrusters, 14/10/8

RX:
18 min AMRAP
3 Power Cleans (155/105 | 135/95)
15 Stick Sit ups
20 Wall Balls (14/10/6)

RX+:
18 min AMRAP
3 Power Cleans (185/125 | 155/105)
15 GHD’s
20 Wall Balls (20/14/10)


Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6.5 Rounds

Week 4: Handstand Push-up Skill Work

Advanced:
5 Sets (Flat/padded surface)
5 Kick Up + 3-second Descent + Strict Press

Intermediate:
5 Sets (1 Abmat)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)