Mobilize, then:
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
Gymnastics
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30-45 seconds
Rest until recovered, and then …
Spend 10 minutes working on Handstand Walks
Please incorporate these progressions if you’d like to work on technique:
Back to Wall Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
WOD
Complete as many rounds as possible in 10 minutes of:
45 Thrusters (95/65 lb.)
45 Toes-to-Bars
45 Cleans (95/65 lb.)
45 Chest-to-Bar Pull-Ups
* scale to 75/55 if you don’t think you can do at least 20-25 unbroken thrusters