3 sets as warm-up:
:20 passive hang from bar
5-10 perfect push-ups
5 goblet squats, 2010
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean from below the knees + 1 front squat
2nd: 1 strict pull-up wider than normal grip, 21X0 – weighted as heavy as possible (or use least amount of band assisted required for a single solid rep)
+
AMRAP in 6:00:
6 perfect push-ups or strict handstand push-ups (if you’re proficient)
6 power cleans, up to 115/75
+
5:00-10:00 coach-led mobility
Post results to comments.
A1. 125-165
A2. 10-20-25 for last 3.
Strict HSPU and 85# power cleans:
5+10
A1. 125-165
A2. 5-10lbs probably should have gone a little heavier but wanted to keep perfect form w wider grip
B. Push ups and 85lbs -7 rds plus 3