STRENGTH #3

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Warmup 1 4 MINS

1min Crab push up
1min Sit to Glute Bridge
1min Plank Shoulder tap
1min Walking Samson Lunge

Warmup 2 6 MINS AMRAP

10x Knee to hip
10x Shoulder Shrug
10x High Pull
10x Overhead
10x Hang Power Clean

Strength and skill

10 MINS on each Station

Station 1
HANG POWER CLEAN
Perform 4 x 8 HANG POWER CLEAN loading every round, rest 90-120sec between sets. Aim for a load 70-80% from 1 REP MAX.

Station 2
HANDSTAND PUSH-UPS or practice (handstand)

Station 3
AMRAP 10min
10+10x Elevated Hiplift
15x Dips
10x Elevated Jackknife