60s Lat Mash e/s
60s Tricep Barbell Mash e/s
10 Single Leg Deadlifts e/s
Deadlift - 78% x 5 x 5 - #20X2 Tempo
- No bounce, stay tight and lightly touch the ground
Clean - 78% x 3 x 5
- Perfom dip-drive on last rep
Alternating EMOM 20
7 UB HSPU + 20 Sec Hollow Rock or Hold
5 DB Reverse Fly + 5 GHD Hip Extensions
- Achieve as many strict reps as possible and then switch to kipping when absolutely necessary.
- f you have had to scale previous HSPU skillrobic pieces, choose a rep scheme that you can maintain unbroken for all 10 sets.
- Go light on DB flys so you can keep a fixed angle at the elbow. Do not use the hips or swing the arms to generate momentum.
30 Front Rack Walking Lunges 155/105#
20 Power Clean 185/125#
10 Shoulder to Overhead 205/145#