Warm up

400m run, then:

2 rounds:

10 A-frame toe-touches

10 alternating plank extensions

10 PVC Cuban presses

5 bottom-up KB presses

Skills – handstand pushups

5-10 min to work on one or 2 progressions for handstand pushups:

Pike pushups with feet on grounds

Pike pushups with feet or knees on box

Wall walks with nose to wall

Handstand kick to wall and hold

Handstand pushup negatives to no, 1 or 2 abmats

Kipping handstand pushups

Endurance

13 min AMRAP with buy-in:

Buy-in: 1,000m/800m row, then 400m run, then, in the remaining time, AMRAP:

10 deadlifts [Barbell: 135/95 lbs, DBs: 2×50/35 lbs]

8 front rack lunges [Barbell: 135/95 lbs, DBs: 2×50/35 lbs]

6 handstand pushups

— Rest 2 min

13 min AMRAP:

6 thrusters [Barbell: 75/55 lbs, DBs: 2×30/20 lbs]

6 box jumps 24/20 in

6 snatches [Barbell: 75/55 lbs, DBs: 2×30/20 lbs]

200m run

Olympic lifting

Warm Up: Activation

5 Down Dog to Up Dog

5/leg Lunge and reach

10 Bootstrapper

5 Reps at Each:

Good mornings

Behind the neck rack stretch

Strict Press

Push Press

Press in Split

Tall Split Jerks

Split Jerks

Front Squats

Barbell Prep

Tall Standing Position

3 Clean Grip Shrugs

3 Clean High Pulls

3 Tall Muscle Cleans

3 Tall Power Cleans

3 Tall Cleans

Power Position

3 Clean High Pulls

3 Clean Scarecrow

1 Power Clean, 1 Parallel, 1 Below Parallel

Hang Above Knee

3 Clean High Pulls

3 Scarecrow Cleans

1 Power Clean, 1 Parallel, 1 Below Parallel

Clean & Jerk Complex

Work up to Heavy for the Day (NO Touch N Go)

15 minutes to work up to heaviest set of day over 8 Sets

Start around 50-60% of 1RM

2 Clean High Pulls Off Blocks

1 Power Clean Off Blocks

1 Squat Clean Off Blocks

*Blocks are set up to where bar is set up above knee to mid thigh.

Skill Accessories

Jerk Drive to Pause Split Jerks

5 Sets – 12 minutes

2 Jerk Drive + 1 Pause Split Jerk @ 70% of 1 RM Jerk

2 Jerk Drive + 1 Pause Split Jerk @ 75%

2 Jerk Drive + 1 Pause Split Jerk @ 80%

2 Jerk Drive + 1 Pause Split Jerk @ 85%

2 Jerk Drive + 1 Pause Split Jerk @ 90%

*Pause in split position

Conditioning

10 minute running clock – For Time & Weight.

30 Hang Power Cleans

30 Shoulder to Over Head

Time left find a 1RM of following complex:

1 Hang Clean + 1 Front Squat + 1 Jerk

*Cap 30 HPC & 30 S2O reps at 7 mins

RX+ 135/95

RX: 115/80

Intermediate: 95/65

Scaled: 75/45