Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press

**2. Strength Prep**
10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed. Use clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.

Strength:  Clean Deadlift + Hang Power Clean + Push Jerk

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets

* Work up to a Heavy, Unbroken set

**3. Workout Prep**
2 sets
3 Handstand Push-Ups
3 Deadlifts (add weight after set 1)

Workout:  Diane

* Target time: 3-4:40
* Time cap: 7 minutes

21-15-9
Deadlifts (225/155)
Handstand Pushups

* Scaling option 1 (Masters 45+)
21-15-9
Deadlifts (185/125)
15-12-9
Handstand Pushups

* Scaling Option 2 (Beginner)
21-15-9
Kettlebell Sumo Deadlifts (moderate)
Dumbbell Push Press

* Limited Equipment Option
21-15-9
Burpees
Handstand Pushups

Skills & Drills:

Pull-ups

8 set: 6 reps

*Add weight or decrease the amount of band assistance used from last week

Body Row on Racked Barbell

4 sets:  10 reps