A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 3 reps @ 70-75%
Strict Handstand Push-Ups x 6-8 reps
Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.
B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
D.
Every 5 minutes, for 15 minutes (3 sets) of:
20 Burpees to 6″ Touch
20 Chest-to-Bar Pull-Ups
20/15 Calorie Assault Bike
Sprint through these sets with the goal of being sub-3 minutes for all 3 sets.