Mobilize, then:
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
5 Wall Slides
15 V-Ups
10 Russian Baby Makers
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-78%
*Sets 9-10 – 80-83%
B.
35-49:
Four rounds for time of:
20 GHD Sit-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
50-foot Handstand Walk
50-60:
Three rounds for time of:
20 GHD Sit-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
25-foot Handstand Walk
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
Wall Climb x 1 rep for every 10′
C.
Every minute on the minute for 5 minutes:
15 GHD Hip Extensions