Mobilize, then:
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
10 Sumo Stance Empty Bar Good Mornings
10 Medball Squat Cleans
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean & Jerk
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90+%
B.
“Midline Mashup”
35-49:
For time
25-foot Handstand Walk
20 GHD Sit-Ups
25-foot Handstand Walk
30 GHD Sit-Ups
25- foot Handstand Walk
40 GHD Sit-Ups
25-foot Handstand Walk
50-54:
For time
20 GHD Sit-Ups
25-foot Handstand Walk
25 GHD Sit-Ups
25-foot Handstand Walk
30 GHD Sit-Ups
25-foot Handstand Walk
55+:
For time
3 Wall Walks
20 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks
25 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks
30 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks
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
OR
Wall Climb x 1 rep for every 10′
C.
Every 2 minutes for 10 minutes (5 sets):
12 GHD Hip Extensions (weighted or unweighted)
6 Reverse Flies (light)