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!