Community. Coaching. Caring. Since 2009.
Record your best Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 3 minutes before moving to Pt. 2
As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 3 minutes before moving to Pt. 3.
For quality:
Handstand Push-up Practice
Handstand Walk Practice
* 15 minutes to practice strict or kipping HSPU or HS Walks and Holds
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 22 mins of:
10 Box Jumps, 30/24 in
20 Overhead Squats, 115/75 lbs
30 AbMat Sit-ups
Partner Run, 100 m
* As a team of 2. Alternate work/rest with your partner (one working at a time). Both partners run 100m together.
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
2 Bar Muscle-ups
* Not touch and go. Scale BMU to 2 C2B Pull-ups or Supine Ring Row
Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.