Warm-up

• 2 Rounds
  • 400m Row/Run
  • 5 Air Squats + 5 Squat Jumps
  • 10 KB Swings
  • 0:30 HS Hold
• -Lat stretch (0:30 per side)
• -couch stretch
• 5 Tempo Pause Front Squats (empty BB)
• 5 Front Squats (empty BB)

STRENGTH:

• Front Squat 1×3 at 73% 1RM
• Front Squat 1×2 at 78% 1RM
• Front Squat 1×1 at 83% 1RM
• Front Squat 1×3 at 78% 1RM
• Front Squat 1×2 at 80% 1RM
• Front Squat 1×1 at 87% 1RM
• Rest as needed between sets.

METCON:

• Complete as many rounds as possible in 20 mins of:
  • 100/80 Row Calories
  • 60 Strict Handstand Push-ups
  • 30 Power Cleans, 205/145 lbs

Complete in teams of 2. If you don’t have a partner either shadow someone on another team or split the reps in half. Scaling Options: Scale to kipping HSPUs or Double DB strict press for today. Power Cleans should be quick singles at a moderate weight.