Strength
3 Position Clean + 2 Jerks – Hang + Low Hang + Floor + 2 Jerks – 6 Sets
—1 Set every 90 Sec x 3, 1 Set every 2 min x 3. Start @ 70% & work up to a heavy set. You should squat at least one of them.
Conditioning
10 Min AMRAP – “2023 Age Group Quarterfinal WOD #2A
6 Chest-to-wall HSPU
9 GHD Sit-ups
12 Box Jumps 30/24″
—-Alternate WOD:
10 Min AMRAP
3 Wall Walks
6 Power Cleans 185/125# or 9 GHD Sit-ups
9 Box Jump Overs 30/24″
Masters 55+
♀ Strict handstand push-ups to a 2-inch riser, 20-inch box
♂ Strict handstand push-ups to a 2-inch riser, 24-inch box
WOD Notes: Goal is 5+ rds. You may pick which WOD you want to do or a combination of both. PC should be around 65% of max (quick singles). You may scale the height of the box.
Assistance
a) DB Lateral Raises + Front Raises – 3×12 each
b) GHD Sit-ups – 8×10 (weighted + 20 Sec Hold) w/ partner – One person works while other rests