10 rounds (30 minutes) – EMOM, perform:
-Minute 1 = 3 overhead squat @ 60%
-Minute 2 = 5-10 strict handstand push ups
-Minute 3 = 15 butterfly abmat sit ups
WEIGHTLIFTING PROGRAM:
1. high hang clean+jerk: 3 +1 x 6 sets.
2. clean pulls: 3 sets x 3 reps.
3. high hang clean shrugs….down and finish. use straps and heavy weight. 4 sets x 5 reps. (DON’T FORGET TO HIT THAT PROPER FINISH POSITION!!)
4. 100 ab reps your choice of exercises.