W.U. Group
Skill: 2 sections
A: Handstand Holds
- 8 sets :30 sec on :30 sec off
B: Scap Pullups
- 5 sets of 5-8 reps Pause 5 secs on final rep of each set
Strength: Clean Pause Deadlifts
- 5 sets of 4 reps with a 2 sec Pause above the knee cap
- Use 50-60% of 1 RM Deadlift or 5/6 RPE
W.O.D 5 RFT of
- 12 x Clean and Jerks 115/85
- 12 x HSPU
- 12/9 x Calories Bike
