10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (55/75 lb)
Pike handstand push-ups
8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/45 lb)
Push presses (35/45 lb)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang power cleans (65/95 lb)
* Perform 4 handstand push-ups after each set.
Post-workout accessory
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
1 set:
:30 standing hamstring stretch/leg
5 cobra to downward dogs
Fri- Plank/ Bike/ mod-heavy front squats
Sat-DU/ Ring MU
Sun-Shuttle runs/ KBS
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