Friday September 6th: I don't always squat..

Warm up:

500 m row/400 m run

15 air squats

Burgener Warm up

15 squat cleans with PVC/15# bar

5 wall walks

30 second handstand hold

Strength:

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

10-8-6-4-2 squat cleans (185/115) (165/95) (145/75)

2-4-6-8-10 handstand push ups

(10 squat cleans/2 HSPU, 8 squat cleans/4 HSPU, etc)