M/E Broad Jump & Strict HSPU, Power Clean limitations, 21-15-9 Double KB Clean & Pullups

Mobility WOD-Power Clean 1 pattern

Beginner 6am, 9:30am & 7:30pm

(A) Power Clean-Work within the limitations of your movement 

(B) Strict Pushups- If you have 5 strict chest2ground push-ups practice strict HSPU. If you don't have a strict C2G push-up do 3 sets of 3-5 reps at your most challenging level during part B.

(C) Individually for time-21-15-9 Hang Clean 30/20kg, HR Pushups. 

Intermediate 6am, 9:30am & 6:30pm

(A) 1 HIgh Hang Power Clean + 1 Hang Power Clean + 1 Power Clean-Work to the limits of your movement

(B) Strict HSPU-Pre-Req to practice HSPU is 5 strict C2G pushups. If you don't have 5 strict C2G push-ups do beginner level for part B. If you have a strict HSPU, accumulate AMRAP during part B

(C) In teams of 2-42-30-18 Hang Clean 40/30kg, HR Pushups. Once the bar leaves the ground it cannot be dropped until the workout is complete. Athlete A & B partition reps as needed for hang clean and HR Push-ups.

Advanced 9:30am & 5:30pm

(A) M/E Broad Jump & 3 sets Max Strict HSPU

(B) Power Clean-Work on the limitation of your movement

(C) Individually for time-21-15-9 Hang Double KB Clean, pull-up  

Coaches Tips- (A) You can do more then 3 sets on HSPU, just count your best 3 attempts (B) It's about getting better at the movement. Check on the mobility WOD for expectations (C) Pick a weight that you are confident of getting 21-15-9 unbroken. No heavier then 24/16kg.