A.

Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

B.

Six sets of:

Push Press + Jerk

Rest 2-3 minutes

C.

Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 135/95 lbs

* Set 2 – 155/105 lbs

* Set 3 – 170/115 lbs

* Set 4 – 185/125 lbs

D.

Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

Results:
A) Complete
B)  Push Press X 2 (no jerk) - 225, 235, 245, 255, 265, 280 (PR)
C) Clean only - 155 X 10s, 185 X 11s, 205 X 11s, 225 X 13s
D) 1:00, 1:07, 1:18