8/5/24 Front squats/ Strict press

WARM UP

30 second handstand hold

30 second dead hang

30 second wall sit

Then

3 rounds

5 kb clusters (clean-thruster)

5 Dead to active hangs

STRENGTH

Strict press-work up to a heavy 8

Then

5 rounds

5 Strict presses

5 Strict pull ups-scale accordingly

5/5 Lateral lunges

*Scale pull ups so 5 reps is challenging but doable

Front squat-Work up a heavy 8

Then

5 rounds

5 Front squats

10 (5/5) knealing single arm strict presses

15 Ring rows

20 10/10 Hand to hand swings