Thursday – June 25

4 Rounds 

6 Strict Pull Ups 

4 Strict Handstand Push Ups

30 seconds Max Deadlifts (205/125)

Rest 3-4 Minutes 

4 Rounds 

6 Strict Handstand Push Ups 

4 Strict Pull Ups 

30 Seconds Max Power Cleans (135/85)

*Record total time AND total DL AND total PC

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You are going to record THREE scores here. We want urgency, yes. However we want to make sure you get to the deadlifts/cleans with enough ammo to hold on to that bar for the majority of those 30 seconds. How much you rest prior to getting there is up to you.

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SUGGESTED WARM UP

  1. 5 Single Leg Deadlifts – each leg 2x (barbell or DB)
  2. Spend 1-2 minutes doing thoracic rotations, increasing speed as you go
  3. Stretch / mobilize hamstrings and low back: 2-3 minutes
  4. 5 Barbell Press + 5 Barbell Row – 3x
  5. Stretch / mobilize front rack
  6. Warm up your deadlift and cleans – 2-3 minutes

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