“Diane“

21-15-9Deadlift (225/175lbs)
Handstand Push-ups

Notes: Goodluck.  Modify or sub the handstands if you can’t do a max set of 8-10 of these.

1 Round of:

5 Intervals of:
30s Kettlebell Swings (55/35 – To Chest)
30s Rest

5 Intervals of:
30s Wallballs (20/14)
30s Rest

Then:

5 Rounds of:
5 Goblet Squats (25% bodyweight)
5 Box Jumps
*Rest 60-90s inbetween rounds.

Notes: Don’t kill this workout. Keep a good pace but do not consider it absolute sprint work. For the second part, it is not meant to be overly difficult. The goblet squat weight should be just enough to help keep your torso erect  but shouldn’t be overly difficult to complete the 5 squats. The box jumps are meant to be done explosively and fluidly. Try to catch the jumps in a 1/2 or full squat. Pick a height that is about 70% of your 1 rep max. If you don’t know your highest box-jump pick a height you are confident with.

What are we looking for in regards to the picture of the day (all comments in regards to my beauty aside)?  What do we want the line to intersect to show a solid receiving position?  Also, can you see the flaw in my positioning?

6 Rounds of:
3 High Hang Pulls
1 Clean
2 Jerks

*Rest approximately 120s inbetween rounds
**Start weight at around 70% best Jerk or Clean (Whatever is heavier) and progress with each successful round

If you are not comfortable with olympic movements perform:

6 Rounds:
10 Kettlebell Swings (Chest Level)
10 Kettlebell Swings (Full Extension)
6 Box Jumps as fast as you can.

*Rest 1 Minute after each round

Notes: Please see January 5th for notes on how this went previously.  Today you can progress it to any weight that feels comfortable.