Warm up
500m row
3 Rounds
10 Twisting lunges
10 Abmat sit-ups
10 Scorpion twists
10 Scapula Pull-ups
A. Pause Front Squats
*All reps with a 3 second pause in the bottom
3×3@ 70%
3×2@ 75%
3×1@ 80%
Beginner- 5×30 second Handstand Hold
Moderate- 5×3 HSPU Negatives
Experienced 4×6 Strict HSPU
B. 3 Rounds for time-
16 KB Snatches (53/35)
12 Toes to Bar
8 Deficit HSPU (6 Inch Deficit)
PU (6 Inch Deficit)
