Warm-up

Strength:

Front Squat

6×70% 6×75% 4×80% 4×85%

Conditioning/Barbell Cycling:

Every Minute on the Minute x 10min

30sec of Max Reps, 30sec of Rest

Station 1- Hang Squat Cleans

Station 2- Push Press

*No Rx. You pick the weight, but use the same weight for both movements. Keep it a push press, no jerks.

Finish:

Hercules Upper Body Burner

4 rounds without stopping

15sec Dumbbell Lateral Raises

15sec Hercules Hold with Thumbs Facing Up

Rest 60sec

4rounds without stopping

15sec Dumbbell Lateral Raises with Thumbs Facing Up

15sec Hercules Hold with Palms Facing Up

This is much harder than it looks. 2.5lb and 5lb metal plates are plenty of weight. You may want to try it unweighted for your first time.