Workout of the Day:

1) Coach Led Warm-up

2) Back Squat 3-3-3-3-3-3 AHAP. Work up to around 90-95% of your 3RM and use it for all sets. If you do not have a 3RM then work up to a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 12 Wall Balls 30/20
Odd Minutes - 45 Second Hollow Hold

4) 3 rounds for time of
30 Situps
20 V-ups
10 Hanging Knee raises (no kipping keep these super strict)

5) Mobility/Stretching

Competition Programming:

1) Clean and Jerk -
Find a 1RM clean and Jerk

2) After 5 minutes of Warmup find a ME set of Strict HSPU

3) For time complete 21-15-9 reps of
Hang Power Cleans
Push Presses

Notes: Use 145/100 for both movements

4) Mobility/Stretching

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