Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps
*Use the same HSPU set-up you used last week, or progress it a little to make it harder.
C.
Work up to a heavy power clean and Shoulder to Overhead then
Three sets for max reps of:
45 seconds of Ground to Overhead (165/105 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.
D.
Every minute, on the minute, for 10 minutes: Or 10 min AMRAP
Odd Minutes – 15 Wall Ball Shots (20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups
