A) 10 Step-Ups on a box
10 V – Ups
5 Strict Pull-Ups
B) 2 Rounds:
8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell
2 Power Clean From Floor
Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups
RX+:50#/35#. Strict Handstand Push-Ups
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Dumbbell Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.
Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.
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