Warm Up: (6 minutes)
3 Steady Rounds
15/10 Calorie Bike
15 Dumbbell Thrusters (light) (one DB)
10 Push Ups
Stretch groin, lats, wrists 3 mins
Slow Squats x 5
Jumping Squats x 5
Find a 1RM Front Squat (15 Minutes)
Make sure your rack position is warmed up really well. We would rather the Front Squat be a measure of leg strength in a front loaded position vs. a midline stability or mobility problem.
15 Strict Handstand Push-Ups
15 Power Snatch 95/65lbs
12/12 9/9 6/6 3/3
Don’t be afraid of breaking up the Strict HSPU often if it is not a strength of yours. Going to failure is just that, a failure. The snatch will tempt you into going touch and go, and for some that could work. Make sure you understand the effects of holding on to the bar for that many reps each set.
If strict not an option -strict to kipping HSPU, at completion of workout perform strict practice 5x2 strict HSPU.
If some strict - complete the first third of the reps as strict reps then kip the rest.
If HSPU numbers are too big pick a number that suits you each round rather than using a defending ladder, say 3-5 reps.
Max Rep Bench @ Bodyweight
Max Rep Strict Pull Ups
If you’re unable to hit 10+ Bodyweight Bench reps, scale significantly. We would like to see you at 50+ reps after 5 rounds of bench.