Friday

Squat Clean & Jerk

For Load:

Every 90 seconds x 10 Sets

1 Squat Clean & Jerk

3 Sets @ 80%

3 Sets @ 83%

4 Sets @ 86%

*Rest as needed b/t reps

% is Based on 1RM Clean & Jerk

Record Each Working Weight

“Lock, Stock and Two Smoking Barrels”

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging