PA Home WOD briefing :

WOD :

Then Accumulate
3 min of L-sit

Then,

Find heavy 1 rep max for:

Clean and jerk 5-5-4-4-3-2-1 reps

(Note: You can use Barbell, DB, PVC, or any object at home.)

Warm-up:

AMRAP 7 min:

5 Jump and land (hands-on side)
5 Jump and land (Hand on the front rack)
5 Jump – press – land
5 push jerk with PVC/ DB
6 Spiderman lunges (hold for 3 sec)
6 pike hold to push-ups (hold for 3 sec)

Cool Down:

1 min each calf stretch on wall
30-sec shoulder back pull
2 min arm-wrist stretch