SKILL CONDITIONING

On the 2:00 x 5 Sets:
50′ Handstand Walk Practice
3 Hang Power Cleans

Set #1 – 65% of estimated 1RM Power Clean
Set #2 – 70%
Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.

Substitutions for HSW:
1:00 of practice per interval
Handstand hold practice or shoulder tap practice

 

METCON

“BLOODTHIRSTY”

AMRAP 12:
12/9 Calorie Assault Bike (15/12 Row)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Tailoring suggestions: KB Strict Press

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