Wednesday, 11/18

Warm Up

3 Rounds 
12 Band Good Mornings
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
6 Alt T Push Ups 

Strength

Prep: (10 Min) 
1 x 10 Strict Press
1 x 5 Dip Drive + 5 Push Press 
1 x 5 Power Jerk 
1 x 5 Split Jerk 
3×3 sets building up to opening weight of first set of jerks 

Every 2 Minutes for 12 Minutes 
Jerk 5-4-3-2-2-2

Met Con

MC Prep (6 minutes)
1×10 RDL w/ bar
1×5 Deadlifts (light)+:15-:20 HS hold
1×5 Deadlifts (moderate)+2-3 HSPU (or scaled option)
1×3 Deadlifts (working weight)

AMRAP 10 Minutes
15-10-5 Handstand Push Ups
15-10-5 Deadlifts (225/155)

**after your set of 5 deadlifts you go back to 15 HSPU 

HSPU scaling:
Modify volume (9-6-3 or 5-3-1) 
Modify ROM (1-2 ab mats w/ hands on the floor) 
Seated DB Press (heavy but allowing no more than 1-2 breaks per round)