Warm up
Deadlift
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
Barbell bicep curls x 12 (45/65#)
8 Min. AMRAP
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Then, rest 3 min.
1 Mile for time
Rx Program
Bench Press
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
GHD Reverse Hypers x 10
Oly:
Hang Power Snatch
(Focus on Speed under the bar)
2 x 5 @ 50-65%
3 x 3 @ 65-80%
16 Min E2MoM
2 back Squats @85%
1 Pegboard Climb
