Warm-Up
A) 3 Rounds:
200m Run
10 Dumbbells Press, Left
10 Dumbbells Press, Right
10 Dumbbells Lunges
B) 3 Rounds:
10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar
Strength
Overhead Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×3 rounds
Objective: build to an RPE of 8 for 4 repetitions in the Overhead Squat for 3 sets.
Strength Tip
Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout
“EMOMDAY”
Every 2 Minutes x 5 rounds:
5 Unbroken Hang Cleans, 135#/95#
5 Unbroken Handstand Push-Ups
200m Run
CX: 155#/105#. Strict HSPU
AX: 115#/75#. 5 Shoulder-to-Overhead
Workout Tip
Each round should take 90 seconds to complete, with a 30-second rest. Scale run to 100m if needed, or scale the load or variation.