Specific Warm-Up:
3 sets:
5 hang power cleans (unbroken sets)
3 handstand push-ups
– Build in load.
WOD:
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups
Intermediate:
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (55/75 lb)
Pike handstand push-ups
Beginner:
8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/45 lb)
Push presses (35/45 lb)
Home Workout:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell hang power cleans (35/50 lb)
Handstand push-ups
Movement scaling options:
Hang power cleans: Load, dumbbell hang power cleans, Russian kettlebell swings
Handstand push ups: Reps, pike push-ups, dumbbell presses
Post-Workout Skill Work:
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.