wall-balls

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:

  1. Hang Power Clean  x 3 @ 70-80% of today’s heaviest lift
  2. 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