WARM UP (10 minutes)
• 3 rounds:
1. Strict Handstand Push Ups x 5
2. Frog Stand x 10 seconds
3. Pistols x 5 (each leg)
4. Hip Extensions x 10
STRENGTH (15 minutes)
Pause Front Squats (Hold the bottom position for 10 seconds): 3x3 – Heaviest possible.
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
• One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.