3 rounds for time of:

• 10 hang power cleans
  
• 1-minute hang from the pull-up bar
• 10 push jerks
• 1-minute handstand hold
  

♀ 105 lb
♂ 155 lb

Scaling: Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push jerks (pressing intensive). Because of this design, a moderately loaded barbell will begin to feel significantly heavier and the holds will test your stamina with the related movement functions. Complete the handstand holds against a wall. Scale the loading and duration of the holds so a single round takes no more than 5 minutes to complete.

Congratulations Trey: accepted to Officer Candidate School

Warm-up: 3 Rounds

• 10 m Lunge
  
• 10 Air Squats as fast as possible (below parallel to fully upright, try sitting to the 8" red med-balls)
  
• 10 Empty Barbell slow Strict Press (Front rack Elbows high to full extension)
  

Front Squats

• 1 -2-3-4-5-6-7-8-9-10
  

Build to heavy 1 rep within 3 attemps approx 80% of your 1RM, then 2 reps, 3 reps....
Below parallel to full extension!

Scaling:Today’s workout challenges you to push the pace on each row and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first row hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last row, give it everything you have left.

Skill Work: Clean + Jerk

• 15 single reps: (1-5 Light) (6-10 Quick) (Build to 80% of 1RM)
  

For time:

• 20-calorie Echo bike
  
• 20 clean and jerks 165/105
  
• 20-calorie Echo bike
  

Scaling: Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.