Warm Up
Mobilize and stretch shoulders

3 rounds
1 lap run
10 Each side DB OH walking lunges
10 Push ups
30s hollow hod

Skills
HSPU Technique

Beginner: Kick up – Descend to 3/2/1 matts
Intermediate: ” ” Strict HSPU then kipping
(Head – Butt – Knees to chest – KICK!)
Advanced: Hands closer to the wall

Strength
DEADLIFT 5S 70-75%
Deadlift
5×5 @ 70% OF 1RM

Tempo 2s up, 1s pause, 3s down

Metcon
CF.18.08.13
13 minute TC
21-15-9
Squat cleans 60/40
HSPU

In remaining time:
Build to max weight squat clean

*IF new to clean technique use DBs
Scale HSPU to Push ups