Warm-up

• 2 Rounds:
  • 1:00 Row
  • 10 DB Strict Press (each arm)
  • 10 Box Jumps (low height)
  • 0:30 HS Hold

Strength

• Split Jerk 3-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a heavy single for today! Focus on speed and footwork as well as dropping under the bar.

METCON

• For time:
  • 50 Row Calories
  • 25 Handstand Push-ups
  • 40 Row Calories
  • 20 Handstand Push-ups
  • 30 Row Calories
  • 15 Handstand Push-ups
  • 20 Row Calories
  • 10 Handstand Push-ups
  • 10 Row Calories
  • 5 Handstand Push-ups

If you’re comfortable with HSPU, challenge yourself and do Strict today. Scaling Options: Sub double DB Push press for HSPUs if needed today. Prescribed should be 50/35lbs for the DBs. Pick a weight that you can do at least 10 at a time if you’re doing DB push press. Time Cap: 18 mins