Thursday, 9/10

Warm Up

3 Rounds 
10 Hips To Wall 
8 Pause Squats 
6 Alt Dead Bugs 
4 Inchworms to Plank

Prep: (8 minutes)
1 x 10 Strict Press 
1 x 5 Dip + Drive
1 x 5 Push Press
1 x 5 Push Jerk 

Strength

Every 2 Minutes for 14 Minutes (7 Sets)  
Build up to a heavy 3 Power Jerks 
Set 1+2 @ 50-60% 1RM (Power Clean) 
Set 3+4: @ 65 – 70%
Set 5+6: @ 70- 75%
Set 7: @ 80+ %

Met Con

For Time (15 Min Cap) – target time should be 10 min (+/- 2)
10-9-8-7-6-5-4-3-2-1 Strict HSPU 
Perform 30 Double Unders after Every Set 

*scale HSPU to kipping
scale ROM (1-2 Abmat) 
scale reps (5-5-4-4-3-3-2-2-1-1)
or Seated DB Press w/weight that is challenging but allows for all reps to be done in 1-3 sets (think 10 ub is manageable but would be better to break up)