**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
1 min easy row
5 Dynamic Squat Stretch
3 Back Squats + 3 Pause Back Squats (1-sec hold)
5 Single DB Strict Press (each side)
10 Sec Wall Handstand Hold

**2. Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60%+20lbs in 3-4 sets hitting 2-3 reps a set

Strength:  Back Squat 5×5

Back Squat
– 5 sets x 5 reps @ 60%+20lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Then

Back Pause Squats
– 5 sets x 1 reps
* Complete a set every 90 seconds *

**3. Workout Prep**
2 sets (building in weight)
3 Power Cleans
3 Strict Handstand Push-ups
3 Power Cleans
– rest 30 seconds between sets –

Workout:  Yellowstone

* Target time each set: 2:30-3:30
* Time cap: 4 minutes

Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)

* Scaling option 1 (Masters 45+)
Every 5 mins (3 sets)
10 Power Cleans (135/95)
15 Strict Handstand Push-Ups
10 Power Cleans (135/95)

* Scaling Option 2
Every 5 mins (3 sets)
10 Dumbbell Cleans (2×50/35)
30 Push-Ups
10 Dumbbell Cleans (2×50/35)

* Limited Equipment Option
Every 5 mins (3 sets)
12 Burpees
24 Push Ups
12 Burpees

* Large Class Option
Teams of 2
120 Power Cleans (155/105)
120 Strict Handstand Push Ups

Accessory:

***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang