WU: 3x (10 DB Squat Cleans + Row 15/10 Calories + :20 HS or plate hold)
P
A. q(2:00) x 6 [12]
4 reps: Squat Clean + Split Jerk, start @ 65%+
B. AMRAP [3] @ 0:00
8 OHS (135/95) + 12 HSPU
AMRAP [3] @ 5:00
6 OHS (155/105) + 10 HSPU
AMRAP [3] @ 10:00
4 OHS (185/125) + 8 HSPU
*Decide your final weight for OHS and work backwards to find your working weight in round one. You should target to complete the entire workout completing every set of OHS unbroken. Scale the handstand pushups to either increase HSPU capacity or increasing range of motion by working with a deficit or strict DB Presses. Strive to train the strict HSPU as much as possible and minimize the use of the kip.
C*. Romanian DL: 5×10, Slow down, fast up
D*. FT: Ski Cals (150/120), perform 1 legless RC or 4 rope chins OTM
F
A. q(2:00) x 6 [12]
5 2A-DB Hang Squat Cleans (50/35) + 3 Broad Jumps
B. AMRAP [3] @ 0:00
8 OHS (95/65) + 12 Pushups
AMRAP [3] @ 5:00
6 OHS (105/70) + 10 Pushups
AMRAP [3] @ 10:00
4 OHS (115/75) + 8 Pushups
