Function

A1) DB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 1 min handstand push-up work; rest 60 sec

Performance

A1) BB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 3xME HSPU or deficit HSPU; rest 60 sec

+

Everyone

B) quickly work up to 80% 1RM clean and jerk

C) EMOM x 8-10min

– 1 Clean and jerk at 75-80% 1RM

 

*Use DB if not comfortable with BB, be safe and have partner spot