| Back Squat & Vertical Pressing: |
| 3X: 5, 6, 8 |
| *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique — Rest until recovered, then do the same for 6 reps. Repeat for the set of 8. |
| — During the 20:00, perform 3x of the same rep scheme but Athlete may Choose either Movement: |
| A) Strict Handstand Push Up (Athlete may add deficit to make it more challenging) |
| OR |
| B) Seated Double DB Z-Press |
| *Same format as above. |
|
| Perform A&B as a superset, but make sure you’re rested in between. |
|
|
| METCON: (16:00) |
| Every 2:00, alternate intervals and perform the following for 4 sets each: |
| 1) 2:00 to complete… |
| 15 Wall Ball (RX: 20/14) |
| *Max Double Under to 1:15 |
| 2) 2:00 to complete… |
| 12 Hi-Hang Power Snatch (RX: 75/55) |
| *Max Push Ups to 1:15 |
|
| **SCORE = Max Rep Double Unders & Max Reps Push Ups (2 scores) — try to be consistent on max reps per round, break as needed to stay consistent |
|
| OPTIONAL ADDITIONAL WORK: |
| A) Snatch Balance OR Overhead Squat 3x 4-6 |
| B) Lateral Raises 3×10-12 |
