1 Mile Run or 2k Row (easy pace)
3 Slow Rounds
10 Good Mornings
10 Push Press

use PVC for good mornings and DB's for push press

Find 1RM Back Squat

For Time:
20 Handstand Push-ups
15 Power Cleans, 135/95lbs
15 Handstand Push-ups
10 Power Cleans
10 Handstand Push-ups
5 Power Cleans
(RX+ 155/105lb power cleans)

For Time:
20 DB Push Press, AHAP
15 Power Cleans, 115/75lbs
15 DB Push Press
10 Power Cleans
10 DB Push Press
5 Power Cleans

30-20-10 reps for time:
HR Push-ups
KB Swings

Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)

Competition Side Work
choose ONE of the following accessory tests based on your perceived weaknesses

A. Max Walking Lunge Steps in 1min. with 115/75lbs in the back rack
(Is your squat limited by true strength and activation? Choose A)

B. Max reps in 1 set of bodyweight OHS with full pause at the bottom and top
(Is your squat limited by mobility and stability? Choose B)