Warm-up

• 1:00 Row
• 0:30 Squat Hold + 10 Air Squats
• 1:00 Row
• 0:30 HS Hold + 20 Plank Shoulder taps or Handstand shoulder taps if possible 1:00 Row
• 0:30 Hollow Hold + 10 V-Ups
  • -Couch Stretch (0:45/side)
  • -Pigeon Stretch (045/side)
  • -Squat Hold (1:00)
  • -Front Rack Stretch (w/empty BB)
• Barbell Warm Up: (empty BB)
  • 5 Pause Front Squats
  • 5 Tall Cleans
  • 5 Hang Squat Cleans
  • 5 Low Hang Squat Cleans

STRENGTH

• 1x [ 1 Squat Clean + 1 Front Squat ]
• 1x [ 1 Squat Clean + 1 Front Squat ]
• 1x [ 1 Squat Clean + 1 Front Squat ]
• 1x [ 1 Squat Clean + 1 Front Squat ]
• 1x [ 1 Squat Clean + 1 Front Squat ]
• Use the heaviest weight you can for each set. Rest as needed between sets.

75-85% 1RM Start at 75% and if you feel good add weight up to 85% based on feel.

METCON

• 4 rounds for time of:
  • 30/25 Row Calories
  • 20 Alternating Pistols
  • 10 Strict Handstand Push-ups

Scaling Options: Scale to assisted Pistols if needed or sub step ups with 1 DB in the front rack @50/35lbs. For assisted pistols use bands on the rig or a bench or box. Scale to kipping HSPUs or 10 Hand Release Push Ups. Time Cap: 20 mins