15.4

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3/3/21

WOD

EMOTM for 10 minutes:
High Hang Clean + Hang Clean + Clean

“Open Workout 15.4+”
Complete as many reps as possible in 10 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Men clean 185 lb.
*Women clean 125 lb

Train At Home

Warm up:
3 Rounds:
10 air squats
10 DB power cleans
10 push-ups

Then,
3 sets of 5 DB front squats each side

WOD:
EMOTM for 10 minutes:
2 dumbbell hang cleans + 2 dumbbell cleans
*perform entire complex with right arm, then entire complex with left arm within the minute.

“Open Workout 15.4-ish”
Complete as many reps as possible in 10 minutes of:
3 pike handstand push-ups
3 dumbbell cleans, each arm
6 pike handstand push-ups
3 dumbbell cleans, each arm
9 pike handstand push-ups
3 dumbbell cleans, each arm
12 pike handstand push-ups
6 dumbbell cleans, each arm
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool down:
2 sets:
:60 downward dog stretch
:60 pec stretch, each arm
:60 hip flexor stretch, each leg

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