MOBILITY&WARM UP

EMOM 8
1 set:
:40 unweighted good mornings
:40 up-downs (no jump)
:40 10 push-ups
:40 hang muscle cleans
:40 empty barbell good mornings
:40 burpees
:40 pike push-ups (floor)
:40 hang muscle cleans

SKILLS & SPECIFIC WARM UP

Clean – Handstand Push Ups

3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:30 between sets.

CONDITIONING

“ASIA WRONG”

For time:
23-17-11:
Hang power cleans #61/43; INT #52/35; BEG #35/25
13-11-7:
Strict handstand push-ups

Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.