Warm-up

• 2 Rounds
  • 200m Jog
  • 3 Wall Walks
  • 200m Row
  • 9 DB Strict Press (light each arm)
• Barbell Warm Up: (empty BB) 2 Sets
  • 5 Dip and Drives
  • 4 Push Press
  • 3 Push Jerks
  • 2 Split Jerks
  • 1 Clean and Split Jerk

STRENGTH

• 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
• 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
• 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
• 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
• 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work up each set. Take the bar from the floor today!

METCON

• 3 rounds for time of:
  • Run, 800 m
  • Handstand Walk, 50 ft
  • Row, 1000 m
  • Handstand Walk, 50 ft

Scaling Options: Sub Handstand shoulder taps or try to get on and off small 5 lb plates to simulate the hsw motion by picking up your hands today, no more than 45 seconds spent on the shoulder taps. You could also sub 3 wall walks if desired. Time Cap: 30 mins