Can’t Wait to be King

Warm Up/Mobility
Come in on time to start we will have time to do both Metcon and all weightlifting!

Banded 7’s
Banded Hip Activation

10 Mins Warm-up

2 Sets
1 Minute Cardio (easy to moderate)
7 Strict Pull Ups
0:20 Handstand Hold
7 Dumbbell Single Leg RDL (Moderate) (each Side)
7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)
7 Single Arm Dumbbell Press (Moderate) (Each side)

Deadlift (5,,4,3,2,1)
Build to heavy x 1

15:00 TC
Metcon (Time)
10 Rounds:
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell/KB Snatches (70/50)

— Scales
Negative Handstand Push ups.
4 Strict Pull Ups for Rope Climbs
or 6/6 Single arm ring rows

Movement Practice
10 Mins to find a Heavy Single (Same 10 mins as Push Press)

* Heavy Push Press should only take 5-6 minutes and then you will have the remaining time. *

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

Push Jerk (1×1 )
Push Press (1×1)

Power Clean + Jerk (3×1)
Power Clean + Jerk

Power clean and jerk :
– 3 sets @ 80-85% 1RM Power Clean.
Power Clean + Jerk + Power Clean (3x (1+1+1))
Perform Power Clean + Split Jerk, Drop the bar and reset, into 1 Power Clean.

75% end at 85%

Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch

3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)

Metcon (Time)
2 sets
2 rounds
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-

8:00 TC each Set