Warm Up
3 Rounds for Quality
Choice Machine, 1 min
20 Alternating Lateral Line Hops
14 Alternating V-ups
5 Jump Squats- for max height
Weightlifting
I. 3 Rounds for Time
12 - 9 - 6 - 3 Push Jerk
Rest 1:30 mins after each round
RX 165 / 115 lbs
Scaled 135 / 95 lbs
Goal:
These need to be unbroken sets. Work on solid footwork and full hip extension. Try to not get sloppy with your footwork so you can create a solid base on each dip and drive.
II. 4 Rounds
5 - 3 - 1 Deadlift (rest 20 secs between sets)
Rest 3 mins between rounds.
Round 1-2: 75-80-90% 1RM
Round 3-4: 80-85-95% 1RM
Conditioning
4 Rounds for Time
500 / 400 m Row
15 Hang Power Cleans
12 Pull Ups
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Accessory Work
3 Rounds for Quality
10 - 8 - 6 Strict Handstand Push Ups
Scaled: Deficit Push Ups
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