Warm Up
Equipment List
1. Barbell – rack
2. HSPU Mat
General/ Range of motion:
Run 400m or 2mins on any machine
30sec Front Rack Stretch
10 Air Squats
2 Rounds of:
3 Inchworms
6 Cossack Squats
9 Push-ups
Skill/ Technique:
6 Front Squats
Specific:
2 Rounds of: (with weight)
5 Handstand Push-ups
4 Front Squats
3 Bar-facing Burpees
Strength
For Load
8 minutes
Work up to a heavy 3 rep Front Squat
then
2 rounds (at 10:00 and 12:00)
3 Front Squats @ 90% of above weight
MetCon
For Time
21-15-9-6-3 reps (18min CAP)
Handstand Push-ups
Front Squats
Bar-facing Burpees
Weight: ♂︎ 60kg ♀︎ 40kg
FITNESS
Box HSPU | ♂︎ 40kg ♀︎ 25kg
COMP
Strict HSPU | ♂︎ 80kg ♀︎ 55kg
