| Lift 6x 1 push press+ 2 push jerks start at around 7/10 and build as capable after each round, superset with 5-7 RDLs at the same weight start a new set every 3:00 |
| 15.4 Complete as many reps as possible in 8 minutes of: 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. 185/125 cleans Note: if you are planning to do the open, worth measuring your tape line |
| Mobility work 1:00 lat foam roll/side 1:00 t-spine smash 10 banded external rotations/side 10 banded internal rotations/side x 2 sets |
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