Take 15 minutes to build to today’s heavy…
Back Squat x 1 rep
This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk
Six sets for times of:
500/400 Meter Row
25 Kettlebell Swings (32/24 kg)
15 Kipping Handstand Push Ups
Rest 60 seconds
If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.