Strength
Hang Power Clean + Split Jerk
Performance:
- 5 x 1 @ >90%
Fitness:
- Take 4-6 sets to build until technique degrades
Conditioning
Every minute, on the minute, for 20:00:
- Hang Power Clean x 3 @ 70-80% of today’s heaviest lift
- Kipping Handstand Push Ups x 4-8
*Try and get a few more reps of handstand push ups than last week.
*Scale handstand push ups to strict handstand push ups from a box.
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 2
- Kipping Muscle Ups x 5
- Push Jerk x 6