4 rounds, each round for time, of:

10 Hang Power Cleans, 155/105 lbs

15 Strict Handstand Push-ups

10 Hang Power Cleans, 155/105 lbs

* Go every 4 mins.

Target time each set: 1:30-2:00
Time cap per set: 3 minutes
Large class option: 2:30 cap per set, 20 min overall time cap, target sub 16 minutes

Workout stimulus is moderate-high intensity. Athletes will have 4 separate scores and should aim for similar times for rounds or slightly faster with each round. Both movements should allow athletes to keep intensity across each set. Athletes should get at least 60-90 seconds of rest per set. If not, have them modify weight on the bar or movement for HSPU to hit this time frame.

Be aggressive with the Power Cleans, Stay steady on the wall, and fight to keep relatively close times.

If you feel your athletes need to be a little more challenged, then up the weight or change it to every 3:00 (4-5 sets).

Take 10-15 min to practice Handstand Push-ups and work on efficiency.