| Superset: (20:00) |
| A) Deadlift 6 – 8 – 10 |
| B) Strict Press 6 – 8 – 10 |
| *Build to a heavy set of 6, back off 10%-15% for a set of 8, back off 10% for a set of 10%-15% |
|
|
|
| METCON (25:00) |
| 5 Rounds: |
| 11 Deadlift (RX: 185/125) |
| 11 Strict HSPU |
| 11 Box Jump Overs w/ Step Down (RX: 24/20) (ADV: 30/24) |
|
| OPTIONAL WORK: |
| Clean & Jerk 3×3 at 78% 1RM |
|
| Handstand Walk: 3x 50 – 75′ (Rest as needed between) |
|
| EMOM 6: |
| In the same minute… |
| 3 Squat Cleans (no heavier than 205/145) |
| 12 Push Ups |
| Straight Into… |
| 4:00 Row for Meters at a consistent pace |
|
