Tuesday 4/17

Please join me in welcoming Nick Valori to our coaching staff. Please make sure you introduce yourself to him! Strength Today we will be testing our kipping pull up max. We will go over some kipping drill before we start. If you do not have kipping pull-ups we will be testing your max ring rows. Kipping Pull-ups (2 x Max Reps, Rest 1-2 Minutes) Ring Rows Metcon The modifications for today will be DB Push Press (standing) for the HSPU. The hang power cleans should be done unbroken. Push yourself on each row. Metcon (6 Rounds for time) Every 4 Minutes x 6 Sets:

250m Row @ Hard Effort

12 Handstand Push-ups

9 Hang Power Cleans, 95/65#

Rest Remainder of Minute


Should take around 1:30-2 Minutes per set. You will have around 60-90 Seconds Rest #workoutoftheday