Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 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 (Squat)
(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.
With a 12 Min Running Clock
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
then
Four sets for max reps of:
30 Seconds of Burpee Pull Ups
Rest 30 sconds
