Warm-up

• 1:00 Row
• 10 Push Ups on bench or box
• 1:00 Row
• 10 Plate side raises
• 10 Plate front raises
• 10 Plate strict press (@light plates)
• 1:00 Row
• 10 KB Hang Cleans (each side)

STRENGTH

• Strict Press 3-3-ME
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

• Set 1- 70% of 90%
• Set 2- 80% of 90%
• Set 3- 90% of 90%; shoot for 3-6 reps

METCON

• As many reps as possible in 7 mins of:
  • 1 Power Clean, 135/95 lbs
  • 1 Strict Handstand Push-up
  • 2 Power Cleans, 135/95 lbs
  • 2 Strict Handstand Push-ups
  • 3 Power Cleans, 135/95 lbs
  • 3 Strict Handstand Push-ups …
  • Continue adding 1 rep each round to each movement until time expires.

Scaling Options: Use a power clean weight that is light and that you can keep t&g unbroken at least until the set of 5, scale to kipping hspu if needed or sub box hspu for today!