General Warm Up, 2 Rounds, increasing speed: 10 Alternating DB Snatch, Run 100m, 10 S-arm DB Hang Clean and Jerk (5/side), Run 100m
You can work on improving DB hang clean and jerk efficiency by not bringing the DB down to the shoulder after lockout, and instead going right into the hang for the next rep.
Specific Warm Up/Skill: :30 HS Hold, :30 HS Hold with weight shift, 5 attempts at HS walks into a wall – then – Every 2:00 for 10 minutes (5 sets): 10-25’ HS Walk
Everyone can usually work through the first progressions. For the EMOM, if you cannot HS walk, perform 3-5 attempts at handstand walking into a wall.
3 x AMRAP 5 Min: 500/450m Row, 20 S-Arm DB Hang Clean and Jerks (50/35), Max Distance Handstand Walk in remaining time, 25’ increments – Rest 2:00 Between AMRAPs
These three 5-minute AMRAPs are written in a way that allows for bigger classes to stagger the start. The rowing should never take more than 2 minutes in any of the three rounds. The DB weight should be something you can do 5 reps per arm at a time. Everyone should have at least 2 minutes per round to practice your handstand walking. For those without handstand walking ability, record time spent in a handstand hold.
Dead Hang from a pull up bar: 2 Max Duration sets
The accessory work for the day is two-fold. First, it’s a great way to de-load the shoulders after a shoulder-intensive day. Second, it’s an amazing drill to build grip strength. If you cannot hang from a pull up bar for at least :45 or so, substituting a farmer’s hold with dumbbells or kettlebells.