Recommended Warm Up (15 Minutes):

3:00 On any /Machine


1:00 Couch Stretch Each Leg

2:00 T-Spine Stretch

1:00 Overhead Stretch


For Time:


Squat Cleans (185/125#)

Strict Handstand Push Ups


Time Cap = 15 Minutes


*Squat cleans should be singles all the way through.  Pick a weight to finish in 15 minutes.


Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbbell Strict Press or 2x Push Ups


10 Minute Alternating Minute EMOM:

ODD: 2 Squat Clean Thrusters @ 80% of 1RM

EVEN: 10 Chest to Bar Pull Ups


*For the Squat Clean Thrusters, they should be done as 2 singles.  Focus on SPEED out of the bottom of the squat!  For the Pull Ups, do them in 1-2 good sets.  Pick something to work on, CTB, Pull Ups, or use a band!

Skill Work