CONDITIONING:
At 0:00
——RX——
10-9-8-7-6-5-4-3-2-1 of:
Clean and jerk @ 115/80 (RX+ = 135/95)
10 Burpees after every set
——FITNESS——
20-18-16-14-12-10-8-6-4-2 of:
Alternating Hang DB Clean and Press
10 No Push-up Burpee after every set
——NOTE——
15 Minute Cap for all levels
PRESS SKILL/STRENGTH ACCESSORY:
At 20:00
EMOM 10 of:
3-5 Strict HSPUs / 3-5 Kipping HSPUs / 3-5 Pike Push-ups / 1-2 Wall Walks
*Essentially you are just picking a vertical pressing movement (ideally gymnastics related) and hammering it under fatigue post workout.
