Clean (4x3 Muscle Cleans into 6x2 Power Cleans)
10 sets of Cleans every 90 secs.
First 4 will be a Muscle Cleans building to a heavy triple. Then 6 sets of 2 Power Cleans building to a heavy double.
1x3 @ 0:00 - Muscle Clean
1x3 @ 1:30 - Muscle Clean
1x3 @ 3:00 - Muscle Clean
1x3 @ 4:30 - Muscle Clean
1x2 @ 6:00 - Power Clean
1x2 @ 7:30 - Power Clean
1x2 @ 9:00 - Power Clean
1x2 @ 10:30 - Power Clean
1x2 @ 12:00 - Power Clean
1x2 @ 13:30 - Power Clean
Metcon (AMRAP - Rounds and Reps)
10 Pull Ups
15 S2OH 95#/65#
15 S2OH 115#/85#
Handstand hold (Accumulate Time in a Nose to Wall Hold)
L1 - Accumulate 1:30 in Pike Push Up Hold
L2 - Accumulate 3 minutes in N2W Hold
L3 - Accumulate 5 minutes in N2W Hold
**Enter total seconds as reps
L1 = 90
L2 = 180
L3 = 300
Glute-Ham Raises (3x8)
It is not important to do these sets unbroken but to just get the work done.
Seated DB Press (3x10)
Sit with a vetical torso and legs straight in front.
Over 3 sets build to a heavy set of 10 of tempo DB Press.
Tempo = 18.104.22.168