3 sets as warm-up:
3/side 1-arm DB thruster or 1-arm DB overhead squat, 22X1
12 hollow rocks (1 = forward & back)
A. Back squat, 3-3-2-2, 40X1; begin a set every 3:00
+
5:00 power clean & upper pressing prep/build to a working weights
+
10 rounds for time w/10:00 cap:
5 power cleans
5 handstand push-ups or 5 perfect push-ups or 3 wall walks
*same idea as last week, select variations that make each round challenging from a loading/movement/ROM standpoint rather than just light/easy movements that allow you to fly through everything – strict HSPUs if manageable, add deficit to either the HSPU or push-ups by placing hands on plates or using the rings, etc.
+
5:00-10:00 coach-led mobility
Post results to comments.