STRENGTH DAY 1

EMOM as long as possible:
Minute 1: 2 Strict Handstand Push-ups and 1 rope climb
Minute 2: 4 Strict Handstand Push-ups and 1 rope climb
Minute 3: 6 Strict Handstand Push-ups and 1 rope climb

Continue until you cannot get in the designated number of strict handstand push-ups and rope climb.
When you fail a minute, continue the next minute with kipping handstand push-ups.
Post to the feed how far you go on the strict handstand push-up and where you were able to continue to on the kipping handstand push-ups.


+

E2MOM for 6 sets:
Clean and Jerk
2x4 at 55%
2x4 at 60%
2x4 at 65%

These are not touch and go reps. Focus on positions. Use the eccentric lowering phase when possible.

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For time:
100 Double Unders
5 Power Cleans (225/155)
15 Chest to bar pull-ups
4 Power Cleans
12 Chest to bar pull-ups
3 Power Cleans
9 Chest to bar pull-ups
2 Power Cleans
6 Chest to bar pull-ups
1 Power Clean
3 Chest to bar pull-ups
100 Double Unders

+

E2MOM for 3 sets:
GHD Back Extensions, 3x15

Slow and controlled

Dean Xu