Take 10-15 min to practice handstand push-ups.

*Advanced athletes can practice handstand walks or wall-facing strict hspu.

21-15-9 reps, for time of:

Hang Power Snatch, 95/65 lbs

Box Jump Over, 24/20 in

Handstand Push-up

Target time: Sub 9:00
Time cap: 12:00

Stimulus is moderate to moderate high. Reps are low enough that athletes can maintain a decent intensity, but athletes should be cautious on box jump-overs and handstands since they will tax the hips and shoulders on the barbell.

Three very explosive movements where the focus should be on a strong and overly aggressive hip drive. Let’s try to use the time between movements for a quick breather rather than during.