1. Warm-up
5 mins rower
1:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press
2. Strength
Back Squat 3×3 @ 75%
3. Met-Con
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans
After completing pieces 1-3, Please choose ONE of the following:
4a. Gymnastics Accessory
Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest
4b. Strength Accessory
Max reps in 1 set of bodyweight OHS with full pause at the bottom and top
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