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1) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster
Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Low Hang Clean + Jerk
Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee.
3) 12 minute AMRAP:
10 Deadlifts 155/105
20 Wall Balls 20/14
4) Handstand Push-ups: 10 minutes Practice
Work on any facet of a Kipping or Strict Handstand Push-up…for many this could be thoracic and shoulder mobility.
5) Camber Bar Good Morning: 4 sets of 12
Rest 90-120 seconds between sets. Focus on positioning over load.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE