**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec Handstand Hold
5 situps (focus on leg extension)
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Push Press

**2. Strength Prep**
Every 2 minutes for 12 minutes work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again without dropping. This complex is completed unbroken all the way through for six total reps each set. The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. After the first Push Jerk, athletes should focus on absorbing the bar back to the front rack, re-grip, and descend back to the floor for the Power Clean.

A lot of grip mixed in here so be sure that athletes start light.

Strength:  Power Clean + Hang Power Clean + Push Jerk

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

* Work up to a Heavy, Unbroken set

**3. Workout Prep**
1 set
2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups
2 GHD’s (Parallel) + 3 Full GHD’s
3 Toes to Bar

Workout:  Original Chicken Sandwich

* Target number of Rounds each set: 3+
* Minimum number rounds before scaling: 2.5 Rounds

AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 GHD SIt Ups

-rest 2 Minute-

AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar

* Scaling option 1 (Masters 45+)
AMRAP 7 Minutes
4 Strict Handstand Push-Ups
12 GHD SIt Ups (6in riser)

-rest 2 Minute-

AMRAP 7 Minutes
8 Handstand Push-Ups
12 Toes to Bar

* Scaling Option 2 (Beginner)
AMRAP 7 Minutes
6 Dumbbell Strict Press (light)
18 Sit Ups

-rest 2 Minute-

AMRAP 7 Minutes
12 Dumbbell Push Press (light)
12 Hanging Knee raises

* Limited Equipment Option
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 Sit Ups

-rest 2 Minute-

AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar or V-Ups