4 Tempo Front Squats @ 3211 + 1 Front Squat (no tempo)
*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.
Follow by…
Every minute for 3 minutes:
1 Front Squat @80%)
Every minute for 8 minutes (2 sets of):
-30 Sec Wall hand stand hold
-3-4 Wall Walks
-6-8 HSPU or Pike Push ups
Rx+:
-30 Sec free standing hand stand hold
-6/6 ft lateral hand stand walk
-12 ft backwards hand stand walk
-6 Strict HSPU + 6 Kipping HSPU
Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Shoulder to Overhead in the remaining time (135/95lbs)
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Squat Cleans in the remaining time (135/95lbs)
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Thrusters in the remaining time (135/95lbs)
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Front Squats in the remaining time (135/95lbs)
Rx+: 155/105 lbs
Adjust to a weight that you could perform at least 5-6 unbroken thrusters with, if you were fresh.
Three sets of:
10 Deadbugs (5/side)
20-30 Second Side Plank (each side)
15 Hip Bridges
5 Tempo Goblet Squats