A. Warm Up

Coaches choice

B. Strength

Choose one, two or all of the following, or take this time and work on your pushing strength (dips, strict or kipping handstand push ups, push ups, bench press, shoulder press, push press etc.)

B1. Weighted Bar Dip

Build to 1RM

-then strip the weight down to 70% of the total added load for the 1RM and perform 1 addittional set of max reps unborken

B2. Single Arm Seated Dumbbell Press

Build to a 6RM on each Arm

B3. Kipping Handstand Push Ups

1 Set for max rep unbroken

– no pauses along the way at all. Must be one continuous set.

C. Conditioning

20 minute amrap

4 Pull ups

4 Handstand push ups

6 Snatch 95/65

Coaches challenge

4 Strict Chest to Bar Pull Ups

4 Strict Handstand Push-Up

6 Dual KB Snatch 53/35

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