Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

10 FS with an empty barbell

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

1) Every 2 minutes for 7 rounds, starting around 60% of 1RM:

1 Clean-pull (not high, no elbows) + 1 Clean + 1 FS + 1 Jerk

Strength:

New training maxes for the next 4 weeks.

To find your new FS TM, add 10 pounds to your true 1RM FS, then multiply by 0.9. THIS NUMBER WILL NOT CHANGE FOR THE NEXT FOUR WEEKS.

To find your new Press TM, add 5 pounds to your true 1RM Press, then multiply by 0.9. THIS NUMBER WILL NOT CHANGE FOR THE NEXT FOUR WEEKS.

2A) FS: 55x5, 65x5, 75x5, 85x5+

2B) Press: 55x5, 65x5, 75x5, 85x5+

***

Extra work (time permitting):

3A) 4x15 Dips

3B) 4x10 Strict chin-ups (go weighted if possible)

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4) Hollow hold with breathing: 4x1:00