Friday, 12/6
Warm-up: 15:00 AMRAP - 8 supine toes-to-rig + 6 DB deadlift (2 @ light weight) + 4 push or split jerk (start w/ empty barbell and build) + :20 alt shoulder tap from handstand or plank
Strength:
Every :90 x8 (12:00) -
1 jerk (push or split) @ BW, ¾ BW or ½ BW (3-5 reps/round if lifting lighter)
WOD:
For time (20:00 cap) -
21-15-9
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Handstand push-up, or any push-up variation
-Directly into-
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 alternating upward to downward dog
Accumulate 1:00 weighted KB hamstring stretch from bench https://youtu.be/nsokWQIpX6k?si=v7LnO3hUO6v1t_A_