500m Row

20 Squats

15 Drop Squats (from top of triple extension)

10 Jump Squat

Pre-Game:

Hip/Wrist Mobility

2×3 Hang Squat Clean, building up to working weight

WOD:

21-15-9

Hang Squat Clean, 95#/65#

Hand Stand Push-ups

Modification for HSPU will be partial wall climb into right+left shoulder tap.

If you are using 1-2 mats for your HSPU multiply by 1.5 so 31-22-14 HSPU’s (Hang Squat Clean stays the same number of reps).

Strength:

Front Squat 3-3-3-3-3-3-3+

Use the first 2 sets as warm-up, remainder at 75%-85%