Warm-up

• 2:00 Machine –then– 3 Rounds
  • 10 Single Leg KB deadlifts each leg (light kb)
  • 10 Hollow Rocks / Kip Swings / Knee raises
  • 10 Air Squats / Squat Jumps / Goblet Squats
  • 2 Wall Walks
• -Front Rack barbell stretch (3-5 second hold each side, 10 reps per side)
• -Back Rack barbell stretch (3-5 second hold each side, 10 reps per side)
• Barbell Warm Up: (empty BB)
  • 5 Clean deadlifts up to knee
  • 5 Clean Pulls
  • 5 Front Squats
  • 5 Push Press
  • 5 Hang Power Cleans
  • 5 Push Jerks
  • 5 Hang Squat Cleans
  • 5 Split Jerks
  • 5 Clean & Jerks
• *All the work doesn’t have to be unbroken, work on refining movement patterns and key points for each rep

STRENGTH

• 2 Clean & Jerks, 75% 1RM Every 1:30 for 7:30.

Work on smooth reps, coming out of the bottom quick and dropping under the bar fast for the jerk.

METCON

• 5 rounds, 2 mins each, for max reps of:
  • 18 Toes-to-bars
  • 12 Deadlifts, 225/155 lbs
  • max reps in remaining time Handstand Walks, 25 ft
  • Rest 1 min

Work on transitioning quick and keeping good sets of the TTB and deadlifts. Scaling Options: Both TTB and Deadlifts should either be unbroken or no more than 2 sets. You should have at least 0:30-0:45 second to work on HSW. Scale to Knee to elbows or knee raises in order to maintain a good rhythm in your kip. Deadlift weight should be moderate/light use something that you know you can hold unbroken for the first 2-3 rounds. Use this opportunity to practice HSW even if it’s just a few feet at a time! Otherwise scale to max Wall Walks.