Thrurday February 26th

Warm-Up
2 Sets:
10 PVC Pipe Pass throughs
10 PVC Pipe Around the World's
:15/:15 PVC Pipe Front Rack Stretch
10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension
:20 Pogo Hops
1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)
8 Alt Step-Ups + 4 Box Jumps
Specific Barbell Prep
2 Sets of Empty Bar Complex:
3 Hang Muscle Cleans + Strict Press
3 Hang Power Cleans + Push Press
3 Low Hang Power Cleans + Push Jerk
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Add Loads
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3 Sets building to starting loads
3 Power Clean and Push Jerks as Quick Singles
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3 Power Clean and Push Jerks as TnG Sets
Specific Primer after Barbell Work
2 Sets:
3 Strict HSPU (or 5 Pike HSPU on box) or variation
5 Box Jumps (step down), building to working height

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Power Clean and Push Jerk

10:00 EMOM
3 Power Clean and Push Jerks
Starting @ 60% of 1RM and looking to increase up to 70-75% of 1RM

Level 1:
3 Hang Power Clean and Push Press

Modifications:
- Adjust to Hang Power Clean and Push Jerk / Push PRess
- Adjust to Dumbbell Power Clean and Jerk
- Move to Dual Dumbbell Muscle Clean and Press
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Specific Primer after Barbell Work
2 Sets:
3 Strict HSPU (or 5 Pike HSPU on box) or variation
5 Box Jumps (step down), building to working height

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"Cortado"
8:00 AMRAP
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
Box Height: 30/24in
Score = Rounds + Reps

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Level 2:
8:00 AMRAP
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser

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Level 1:
8:00 AMRAP
2-4-6-8....
Tall Kneeling Dumbbell Strict Press
Box Step-Ups
Dumbbells: 2 x 25/15lb, 12/7kg
Box Height: 24/20in

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Masters 55+
8:00 AMRAP
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
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Goal: 6+ Rounds (Round of 12s into 14s)
RPE: 6.5-7/10
Stimulus: Skill / Strength

Primary Objective: Maintain controlled strict handstand push-up sets without hitting failure
Secondary Objective: Keep box jumps efficient and repeatable to protect shoulder stamina. Note: These are meant to be high today in order to slow down the pace.

Workout Strategy
“Cortado” escalates quickly and rewards discipline from the first minute. Early rounds should feel calm and deliberate. Strict handstand push-ups should be completed in clean, controlled reps with tight midline and strong lockout. Avoid pushing to failure early. Work into small, strategic breaks in order to allow better pacing and consistency across all sets. Box jumps should be steady and efficient. Step down from the box to manage heart rate and preserve shoulder integrity. As the ladder climbs, focus on breathing and composure rather than speed.

Modifications / Adjustments
- Strict Handstand Push-Ups: Reduce Reps / Add Abmat Riser / Adjust to Box Pike Handstand Push-Ups/ Adjust to Tall Kneeling Dumbbell Press
- Box Jumps: Reduce Height / Adjust to Step-Ups / Reduce Reps

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