S/S/S:
Hi Hang Clean&Jerk
1,1,1,1,1,1
Increase weight each set*
https://www.youtube.com/watch?v=0afXvaekMzM
Video courtesy of Lift Lab Co. Similar to the High Hang Sntach, start by standing with the weight, give a slight dip, and violently extend the hips and shrug. Top of the shrug, drop under the bar FAST and catch it at the bottom of a front squat. Stand up, set up and Jerk. *Again, only move up in weight if form is perfect. Otherwise, stay lighter and work technique.
WOD:
EMOM x 7 mins:
10 Overhead Squats (95/65)
Max Double Unders in remaining minute
(score = total DUs)
If during a minute, you can’t finish the 10 OHS, then finish the reps and rest the remained of the minute. Just means you will have a zero of DUs for the minute.
rest for 3 minutes then…
90 seconds – Max Strict Handstand Push Ups
then
90 seconds – Max kipping HSPU
Scaling Options:
OHS – as needed
No scale on Double Unders. If you don;t have DUs, then after your OHS, the remainder of the minute will be practice. SOunds like a good day to get them!
Strict HSPU – strict seated DB press As Heavy As Possible (AHAP)
Kipping HSPU – same as strict
Joint Strike CrossFit 