Strength and Skill:

Power Clean*

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

For Max Reps on last set

*Between sets of Cleans, hold handstand for 30-45 seconds.

 

 

Conditioning:

20-15-10-5 rep rounds of:

Overhead Squats (95/63)

Hand Release Push-ups

GHD Sit-ups

Calories Rowed

 

For Time

 

 

Mobility:

Hip Capsule Distraction – 2:00 per leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00 per leg

 

 

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