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Workout of the day – Wednesday October 11th 2023

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Warm up

5 min dynamic warm-up with emphasis on wrist/shoulder warm up:

bear crawl

crab walk

crocodile crawl

kick to handstand

Skill – handstand

Level 1-2 are for athletes not able to support themselves upside down in a supported handstand:

Level 1: Plank shoulder taps

Level 1: pike handstand shoulder taps with feet/knees on box

Level 2: Pike handstand around the box

Level 3 and 4 require the athlete to be able to support themselves upside down:

Level 3: wall assisted handstand practice, practicing taking feet off the wall

Level 4: free standing handstand practice


30 min alternating EMOM (5 rounds):

50 ft. handstand walk OR 4 wall walks

12/10 cal ski

100 ft. sandbag carry AHAP

200m run

Max handstand hold OR feet elevated plank hold

10 burpee broad jumps 5 ft.

Note: for the burpee broad jumps, jump back and forth between lines of a 5 ft. distance.

Olympic lifting

Warm-up & activation

5 Reps at Each:

Behind the neck rack stretch

Rack Deliverers

Tall Muscle Cleans

Front Squats

3 Reps at Each:

Tall Cleans

Strict Press

Press in Front Squats

Push Press

Press in Split

Jerk Balance

Tall Split Jerks

Split Jerks

Barbell Prep

Position 1 – Power Position

3 Clean Grip Shrugs

3 Clean High Pulls

3 Scarecrow Cleans

1 Power Clean, 1 Parallel, 1 Below Parallel

Position 2 – Hang Above Knee

3 Clean High Pulls

3 Scarecrow Cleans

3 Clean:  Power Clean , Parallel, Below Parallel

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Clean:  Power Clean, Parallel, Below Parallel

Clean & Jerk Complex

Work up to Heavy for the Day (NO Touch N Go)

12 minutes to work up to heaviest set of day over 8 Sets

Start around 50-60% of 1RM

2 Clean High Pulls Off Blocks (Bar at mid Thigh)

1 Power Clean Off Blocks (Bar at mid Thigh)

1 Squat Clean Off Blocks (Bar at mid Thigh)

Skill Accessories

Clean High Pull + Floating Clean – 12 Minutes

5 Sets of:

1 Clean High Pull + 2 Floating Clean High Pull @ 80%


2 Sets of

3 Rounds

10 Handstand Pushups

3 Bear Complex

-2 Min Rest between sets-

Rx: 135/95

Int: 115/80

Scaled: 95/65

Scaled: 75/55


Int: Box HSPU

Scaled: Double DB Z-Press