Strength:
A) Blocks: Clean: 6 sets of 2 working to heavy double
rest 2 min
B) Hang Clean x 1 rep @ 95% of heavy double every 30 sec x 3 min
B) Banded Deadlift: 8×4 @ 40% + band tension, rest 45 sec
Skill
A) Spend 3-5 min. working wrist flexibilty/mobility
B) Buy in – 40 hollow/rocks
4 sets
– Max -1 Strict HSPU
– As soon as you kick down, shake your arms and kick into max HS hold against wall
Buy out – 40 hollow/rocks
C) Spend 5 min. working freestanding tripod/handstand/or HSPU
Conditioning:
3-5 Rounds, continue past 3 rounds if time per round has not deviated more than 15 sec
150m row
10 full clean (135/95)
6 Burpee Lateral Hurdle Jump Overs (20"/16")
rest 1:1