Take 20-30 minutes to set up, warm up and complete the following.A. Front Squat: 4 x 4 @ 70-75% of Max -- Rest 30-45 seconds in between your sets and record your in Wodify.B. 4 ROUNDS:
– 8-12x Good Mornings *– 4x Push Press *– Rest 45-60 seconds in between rounds.* Use a moderate weight on both movements, using the same barbell but not necessarily the same amount of weight. Record your heaviest sets in Wodify.
12-MINUTE AMRAP:-- 8x DB Hang Clean & Jerks (Rx/+)-- 8x Strict Handstand Push-Ups (Rx+)*– 32x Double Unders (Rx/+)**
DB Rx: 40/25, +50/35 (Use 2 DB's)
*Strict Handstand Push-Up without any assistance gets an Rx+. Any assistance like kipping, bands, mats/padding, etc. qualify as an Rx.**Scale Double Unders with 96x Single Unders.
COOL-DOWN: Walk, Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, Foam Roll