(Practice / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 goblet squats, 10 tubing back flies, forearm, tricep and arm pit mash
SOD
3 x 10 Back Squat (62.5-70%) AND 3×3 High Hip Squat Clean AND 3 x 3 Hang Squat Clean (95/65 or lighter)
WOD
For Time: 10, 9, 8,… 1 of:
-HSPU (At the 5 rep mark add a 45/25 for the remaining sets) (Mod: decrease the height of the pads you are using)
-Power or Squat Clean and Jerk (Wt = athletes’ choice but: add weight to the bar on the odd numbered sets/reps (9, 7, 5, 3, and 1))
