Prehab

Recommended Warm Up (15 Minutes):

1 Minute Bike

1 Minute Row/ Ski

1 Minute Pigeon Each Leg

1 Minute Squat Hold

1 Minute Twisted Cross Each Arm

15 Shoulder Rolls (pvc)

15 Overhead Squats (pvc)

MetCon

4 Rounds for Time:

10 Strict Handstand Push Ups

10 Power Cleans (155/105#)

50 Double Unders

15 Minute Time Cap

*This should be a 10ish minute workout.  Scaling options below.  Here is the kicker of this workout THE POWER CLEANS MUST BE 10 TOUCH AND GO EACH ROUND!  If you drop the bar after rep 8, that’s a NO REP and you’re back to 0.  Pick your weight appropriately.

Scaling Options:

10 Strict HSPU  10 Kipping HSPU  20/15 Push Ups

50 Double Unders  1:00 of Double Unders  100 Single Unders

Strength

Overhead Squat (20 Minutes)

1 Rep Max

*Movement of the Month Re-Test!  Go from a rack.  I recommend using a behind the neck split jerk to get the weight overhead.

Skill Work