A) Barbell Cycling

2 sets for technique:

– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65

*Pause 1 sec in PC catch and 1 sec in jerk catch.

R2M

 

B) 2 sets for speed:

– 8 UB TnG power clean + push jerk @ same as A

R2M

 

C) Open workout 15.4 (click link for more details)

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.

 

*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.

 

D) 500m row for time