Lunch time class cancelled for the summer season.

Warm-up

• 200m Row
• 10 Squat Jumps
• 200m Row
• 20 Shoulder rolls
• 200m Row
• 10 Kip Swings
• 200m Row
• 10 Tempo Push Ups
• Specific warm up (empty BB)
  • 5 Hang Power cleans
  • 5 Strict Press
  • 5 Hang Power Clean and Push Press
  • 5 Hang Power Clean and Split Jerks

Strength/Skill: Clean

• 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
• 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
• 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
• 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
• 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
• Use the same weight for each set. Rest as needed between sets.

Metcon: For time

• Row, 1000 m
• — then —
• 5 rounds of:
  • 9 Strict Handstand Push-ups
  • 6 Bar Muscle-ups

Scaling Options: Scale SHSPUs to Kipping HSPUs or Double DB push press for today. Scale BMUs to 12 TTB or KTE for today, another good sub could be 3 Inverted Rows + 3 V-Ups for each round.