(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm Up: (10 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength: (25)
18 Min Every 90 Sec
4-4-4 Strict Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

NOTE: Due to the multiple movements and shorter time domain this should be seen as a technique progression vs. a super heavy session. Cover the 4 movements beforehand, and pause the clock when transitioning to next movement to review the next version. Folks should start light after a single warm-up shoulder press set with empty bar, and then build as they feel appropriate.

Conditioning: (20 Min w/Setup)
10 Min AMRAP
20 Box Jumps (24/20)
10 Handstand Push-ups

NOTE: Cover the various scaling options we have for HSPU and shoot for something that people can do sets of 10 in no more than two chunks to start with.

Low Box, Handstand progressions