1x [ 2 Power Cleans + 1 Push Jerk ], 65% 1RM

* Every 1:30 for 7:30.

Percentages are based off of 1RM Squat Clean and Jerk

Set is completed by 2 single power cleans, and at the top of the second clean, athletes will transition into 1 push jerk

Make sure athletes pause at the top of the second clean to reset grip (if needed), feet, and get tight before going overhead.

Focus on consistency in the landing position with a tall, stable torso and active shoulders.

Record your heaviest lift as 1 of your scores for load

BEGINNERS: Athletes can either work up to a comfortable weight or change to power clean and push press work on the power clean. Scale to 5×2 Power Clean for athletes who are new or may struggle with overhead mobility.

Front Squat : 3-2-1-1-1

Strip weight after clean and jerks and hit a few light sets.
Athletes will build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.

These are based on feel and should not be maxed out. Athletes should only need 3-4 sets to work up to a heavy 3, after that they should be able to go right into their heavy double. The 3 singles can be the same weight or added for each set.

Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.

Before descending, we want athletes to take a solid stomach breath to secure the midline. We start by unlocking the hips back during the descent and then sending them straight down between the heels.

On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

3 rounds for max reps of:

30/24 Assault Bike Calories

max rep Handstand Push-ups

Complete rounds every 5 mins.

Target number of reps each set:
Kipping HSPU: 10+ Reps
Strict HSPU: 5+ Reps

Minimum number of reps before scaling:
Kipping HSPU: 6 Reps
Strict HSPU: 3 Reps

Modify this movement to kipping HSPU, HSPU w/ feet on a box, or double DB strict press.

Stimulus is moderate to moderate high intensity. Athletes will have 5 minutes to complete the prescribed work each set. Athletes should aim to score similar times on the bike while avoiding muscle failure through the handstands. Donโ€™t push to absolute failure on the first 2 sets of handstands. Save a little in the bank for a continuous effort.

This workout is meant to be a challenge for athletes where they should give a solid effort on the bike into a strategized grunt work approach through the handstands.

Athletes will calculate the reps off their time once the final handstand is complete. So, if they take 90 seconds on the bike + 60 seconds to complete 30 kipping handstand push ups (unbroken) then their end time is 1 minute.