Snatch with pause below knees 75%x2, 80%x2, 85%x1-2x4
Clean with pause below knees 75%x2, 80%x2, 85%x1-2x4
Back Squat 90%x8x4. Percentage based on 8RM.
EMOM 10, alternating:
a) 4-6 Strict Handstand Pushups
b) 4-6 Strict Toes-to-Bar
HSPU: These should be done with a relatively narrow hand placement, and the athlete should focus on maintaining a strong hollow throughout the range of motion. The best substitution for this is the pike pushup, with the feet on a box and the athlete's torso vertical. If this is not possible, do perfect, close grip pushups instead.
Toes-to-Bar: Controlled in both directions. The rep is counted once the athlete returns to a hollow hang, not when they make contact with the pullup bar. Substitute strict hanging leg raises with the same standard if strict TTB cannot be completed.
2 Mile Run Time Trial
Pre run warm-up
2 x 100' high knees, 100' buttkickers, 100' carioca (AKA grapevine)