Warm Up:
1 set:
10 unweighted good mornings
10 up-downs (no jump)
10 push-ups
10 hang muscle cleans
1 set:
10 empty barbell good mornings
10 burpees
10 pike push-ups (floor)
10 hang muscle cleans
Specific Warm-Up:
3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:00-1:30 between sets.
WOD:
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
Intermediate:
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups
Beginner:
For time:
21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups
Home Workout:
For time:
21-15-9:
DB hang power cleans (35/50 lb)
Feet elevated pike push-ups
Movement scaling options:
Hang power clean: Load, DB hang power cleans
Strict HSPU: Reps, pike handstand push-ups, seated strict DB presses
Post-Workout Skill Work:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.