500 my row
2X30 table top stretch
2X30 couch stretch
Workout of the Day
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps
*Use the same HSPU set-up you used last week, or progress it a little to make it harder.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups
Optional Additional Conditioning Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Four sets of:
Run 400 Meters @ 75-80%
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Walk 400 Meters
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