• AP Coach

2.15.19 Friday


Mob: Fill Out Habit Tracker =)

Trap/Pec Smash x2m (How many sweets did you have for valentines day?)

Dynamic W/U x7m

Skill: Power Clean Skill

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x3 W/U 1 PC + 1 HSC

4x1 PC + 1 HSC @55%, 60%, 65%, 70%

WOD: Open workout 15.4

AMRAP in 8 minutes

3 Handstand Push-Ups

3 Cleans (135/95 lb)

6 Handstand Push-Ups

3 Cleans

9 Handstand Push-Ups

3 Cleans

12 Handstand Push-Ups

6 Cleans

15 Handstand Push-Ups

6 Cleans

18 Handstand Push-Ups

6 Cleans

21 Handstand Push-Ups

9 Cleans

Etc., following same pattern until time is up

Post Strength: 3 sets

Tall Kneel Rope Tri Ext x 15-20

Band Spreads x15-20

Bench Press x8-10

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