Friday - CrossFit
Lat Mash - Foam Roller
10 Pvc Pipe Pass Throughs
Pvc Wrist Mobility
Pvc External Rotation
HSPU Skill/ Strength (No Measure)
HSPU Skill/ Strength
Kipping Deficit Hspu
5x5 Strict Hspu
rest 2min between efforts
*Use abmat to scale or add a deficit increase difficulty.
*These should be 5 challenging sets
5 Muscle Cleans
5 Front Squats
5 Strict Press
Then 3 Touch and Go Reps or Clean and jerk until you reach desired WOD weight
Use this time to practice efficiently cycling the barbell
Death By Clean and Jerk (AMRAP - Rounds)
Death By Clean and Jerk 135/95
With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerk the second minute, three Clean and Jerk the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
AMRAP - Rounds