A) Every 90 sec x 15 minutes (10 sets):

– hang squat clean (mid-thigh) + low hang squat clean (below the knee)

*Below the knee should be 2″ below the knee with plates off the ground.

*Build to something heavy.

 

B) EMOM x 15-18 min (5-6 sets)

1: 12/9 cal row (45 sec max)

2: 6 TnG power cleans (moderately tough weight – can build)

3: 5-10 Handstand push-ups

 

*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).