Pre-workout mobility (10 min): T-spine smash with lacrosse ball and/or barbell, then T-spine rollout reaching overhead to hold unloaded barbell on floor
Strength: (20 min) Push-press 3-3-3, Power Jerk 3-3-3
;
For total working time (15 min time cap):
Buy in: Max reps unbroken HSPU
5 rounds of:
- 20 Double-unders
- 15 Sumo Deadlift High Pull with KB (24/16k)
Cash-out: Max reps unbroken HSPUs
;
Beginners: HSPU progression for 30-45 seconds, 20 DU attempts, lighter KB for SDHP, option to go for less rounds
Advanced: This is time to work on unbroken HSPUs! Upgrade to 40 DUs if your DUs are good, upgrade to heavier KB if desired. Go as unbroken as possible!
Score is total HSPU and total working time
Post WOD Mobility: Roll out T spine, neck stretches (L hand behind back, pulling head R, then switch, then both hands behind head and let head hang with weight of hands)
