WARM UP - should not exceed 10 minutes
5 min of joint prep
QM gallop x 1 length x 4 sets: rest 30 sec.
A. In 25 minutes, fine a 1RM clean and jerk.
B. Every 90 sec for 10 sets:
Front Squat x 2 15-30 lbs under your 1 RM
Strict HSPU x 5 (go to deficit if 5 is easy for you). Everyone does 5.
NOTE: DO strict db press if you are not ready for strict hspu. Make it on the heavier side (last rep should be tough). You might have to do 3 plus 2.
C. 5 Rounds for Time:
OHS x 10 75/115 lbs
Toes to Bar x 10
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