TUESDAY 22 November 2022

Warm-up
AMRAP 7
10 Forward arm circles
10 Back arm circles
10 Front + side lat raises
20s Handstand hold
10 Hanging knee raises
20 DB Push-press (10 per side)

S&T
Push Press + Push Jerk
Every 3:00 for 15:00
3+5
Starting @ ~60% of 1RM Push Press working up to a heavy
-From rack or floor
-Keep core tight throughout (especially if you did the deadlift workout this week)

Conditioning
“Handcuffed Lightning”
For Time
21-15-9
Handstand Push-Up
Box Jump
Line Facing Burpees
Reverse burpee (with jump at the end)
*Relay style start