Strength
Power Clean 3/3/3/3/3
5 Wall Slides between each set
(build up in load)
WOD
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
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., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Fitness: 115/75 (Seated DB Press)
Performance: 155/105
Open: 185/125
DRIVE
10 Pull ups
20 Sit ups
50 Double Unders
AMRAP in 15 minutes
Rest 5 minutes
10 Push ups
30 KB Swings
50 Mountain Climbers
AMRAP 15 minutes
Remember to keep tension on your rope while doing double unders