Warm up - spiderman stretch, 10 Bulgarian split lunge (5 each leg), twisted cross stretch, lat/pec stretch, 2 rounds of: 15 shoulder rolls + 25’ HSW + 10 barbell power clean and jerk
For time:
50 GHD Sit Ups
200’ Handstand Walk
50 Toes to Bar
20 Power Clean and Jerk 185/135#
Rest 5 minutes
20 Power Clean and Jerk 185/135#
50 Toes to Bar
200’ Handstand Walk
50 GHD Sit Ups
If you want:
10 Rounds
300m Row Threshold
:45 Sec Rest