REMEMBER TOMORROW NIGHT IS THE LAST FRIDAY NIGHTS LIGHTS FOR THE 2020 OPEN. EVEN IF YOU AREN’T REGISTERED OR DID THE WORKOUT IN THE MORNING, COME OUT AND CHEER ON THOSE WHO ARE DOING IT AND HANG OUT WITH THE T.H. FAM!!

Warm Up:
3 Rounds:
1 min Run(200m)-Bike-Row
10 Lunges With PVC Overhead
5 PVC Good Morning
2 Turkish get-ups, right arm
2 Turkish get-ups, left arm
7 Power Clean + Push Press With Empty Barbell

Workout:
5 Rounds
35 Double Unders or 50 Singles
7 Strict Handstand Push-ups- Kipping HSPU/Pike Push Ups/DB Press
5 Hang Power Clean & Jerks 115/75 BEG-95/55
–Coaches Notes: This should be an under 10 minute fast workout. Pick the correct scales and progressions for the Handstand movement as well as a light barbell weight that those 5 reps will done fast. If you are between doubles and singles give yourself 3 solid attempts at good sets before switching from doubles to singles.–

**Optional Accessory Work 2 Choices:
Choice 1: Farmers Carry 3 Rounds of 50m. Try to go with Heavy Dumbbells or Kettlebells with this.
Choice 2: Plank Hold Build Up to 3 Total Minutes