Warm-up
3 rounds
12/10 cals row
10 hang cleans
10 strict press
Mobility
Quick all around mobility session with some focus on shoulders
CF Strength
Strict press – 6×3
*off the ground
**every :90
This strength session is meant to just accumulate some volume. Build to something between 80 and 90% and stay across. Coming off the floor provides a slightly different challenge than lifting off the rack. So power clean the bar and then settle into the strict press.
Skill
HS walking and its progressions
The HS walk has a lot of scaling options but based on your goals picking the right one will be really important. Also, understand that the progression you used during the skill session might not be the best choice because the priority slightly shifts. Be smart here but don’t be afraid to step out of your comfort zone a bit. Work through a few of the progressions before the WOD starts. If you are working on HS walks, start completing a few lengths.
CF WOD
“Use it or Lose it”
Every 4:00 for 20:00 total
20t lunges
15 hang cleans (135/95#)(115/75#)
25’ HS walk
50 DU’s
Repeat. Look back to 4/16 and see how you approached this one.
One of the things I try to remember while walking on my hands is that staying as tall and as active as possible through the shoulder allows me to fight fatigue. The more I let the shoulder loosen up and hinge, the more my little stability muscles are required to do and the quicker they fry out. Especially in a WOD like this one designed to put an emphasis on shoulder stamina. Like DU’s.
