otm 10:
hip clean + jerk

otm 6:
uneven: 7 kb goblet squat 24/16
even: hollow rock

for time:
40 push ups (hr)
40 batman sit ups
40 pull ups

Do 40 pull-ups for time

Handstand and Headstand progressions

*Handstand
*Back Roll in to Handstand
*Pistol Roll in to Handstand
*Headstand to Handstand

5,5,5,3,3

Go as heavy as you can

7 x 3 high hang power snatch

7 x every 3 min
3 x Squat Clean

Goal & Intensity
-Prepare the body and nervous system for efficient squat cleans by strengthening the pull phase and reinforcing proper bar path.
-The main work focuses on heavy, clean, and technically sound squat cleans.
-The pre-WOD activates the posterior chain and reinforces powerful leg drive, while the main sets feel explosive and heavy without excessive fatigue.
RPE: 8 — challenging and heavy, but technique remains solid throughout.
💡 Coach’s Tip
Think “push with the legs first” during the pull; the longer the bar stays close to the body, the stronger and safer the lift becomes.
Why this workout: The elevated clean high pull improves start position and force production in the first pull, directly transferring to better squat cleans.

Working in Pairs Ygig; switch after each round.
20 Cal Row
1 round of Cindy (5 Pull Ups, 10 Push Ups and 15 Air Squats.

Post total rounds to wodconnect.

15 Min AMRAP;
3 Ring MU
9 KBS 24/16kg American
12 pistol squats