Mobilize, then:
Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
25/20 Calories of Assualt Bike
500/400 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press
Every 2 minutes, for 10 minutes, complete:
Strict Press
3 reps @ 75% of 1-RM
2 reps @ 80% of 1-RM
1 reps @ 85% of 1-RM
1 rep @ 90% of 1-RM
1 rep @ 95% of 1-RM
and then . . .
Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 83-85% of 1-RM
Sets 4-5: 5 reps @ 73-75% of 1-RM
Clean + Jerk
Take 15 minutes to build to a heavy:
(Clean x 2 reps + Jerk)
We suggest starting at 65% and build from there
10 Minute AMRAP
As many rounds and reps as possible in 8 minutes:
10 Strict Handstand Push-Ups (Scale-Kipping)
15 Toes-to-Bar
20 Calorie Row