Warm up
2 min any machine
10 push ups
15 squats
30 situps
15 squats
10 push ups
2 min any machine
Strength
15 Minutes
Find your 2 rep Max Hang Power Clean
Always prioritize technique and speed in the Olympic lifts over weight. Drop bar in between reps.
Workout
21 Power Cleans 155/105
20 Handstand Push Ups
15 Squat Cleans 155/105
20 Handstand Push Ups
9 Full Clean and Jerk 155/105
20 Handstand Push Up
T1: modify barbell weight and adjust hspu to a more doable bodyweight movement
T2: as written / 45+ 115/75
T3: first 10/5 hspu each set are strict.
DURABILITY WORK
Every 10 min x 3 rounds
1 mile bike
25 Russian KB Swings
500 m row
Max strict pull-ups or banded strict pull-ups