Skill/Strength:
EMOM 12
1: 2-8 Strict Handstand Pushups
2: 2 Back Squats at 87.5%
3: Rest
Metcon:
2 rounds
10 Shuttle Runs (25ft down and back=1)
20 GHD Situps
20 Deadlifts 185/135lbs
20 Toes to bar
10 Hang Power Cleans 185/135lbs
-16 min cap
-DL and HPC will be the same weight, so scale HPC to be able to do 3-4+ at a time.
Mandatory Mobility:
3 min hamstring smash per side
3 min quad smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
Bench Press 1×8 at 65% 1RM
Bench Press 1×8 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1×6 at 80% 1RM
Bench Press 1×4 at 85% 1RM
