Beyond the Whiteboard – Page 473

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.

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Overhead Squat 2-2-2-2-2 & Muscle-ups, Handstand Push-ups, Runs & Plank Hold : 2x Max Hold

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Muscle-ups, Handstand Push-ups, Runs

As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run

Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.

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Plank Hold : 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

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Results

Every 1 min for 7 mins: Back Squats

Every 1 min for 7 mins do:
2 Back Squats, pick load
Share a rack, share a barbell/load. Change quickly if needed, one person goes on :00 and one goes on :30

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Handstand Push-up (Strict)s : 5×5

Handstand Push-up (Strict)s 5×5

Rest as needed between sets.

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Every 1 min for 10 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 10 mins do:
1 Squat Snatch
1 Hang Squat Snatch

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Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Snatch Grip Push Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Behind Neck

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Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks

Every 1 min for 10 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Split Jerk, pick load

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Every 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push Jerks

Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
Complex must be UB EMOM.

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