1. Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlbell Front Squats
2. Strength
Pause Front Squats
4×1 90%+
3. OLY
Clean and Jerk
5×3 @ 75-80%
4. Met-Con
For Time:
80 Alternating Pistols
60 Push Press 115/75lbs
40 Ring Dips
——–Optional——–
5. Bitch Work
10 Rounds:
Sprint 50m
Rest as needed.
6. Accessory
Strict Deficit (4″) Handstand Push-Ups
In 4 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles