Session 1
Warm up - 2 rounds of: couch stretch (30 sec each side) + 10 barbell power cleans + front rack stretch/lat stretch + 10 shoulder rolls + 2x10 seconds HS Hold + 5 bar facing burpees
A) With a partner for time!
5 Rounds (1:1)
3 Power Clean 165/115#
10 Bar Facing Burpees
3 Power Clean 165/115#
Then,
500’ Handstand Walk (Broken into 2 x 25’ each set)
Then,
5 Rounds (1:1)
3 Power Clean 165/115#
10 Bar Facing Burpees
3 Power Clean 165/115#
B) Power Clean + Squat Clean
5x1 Work to a heavy single complex
Session 2
6 Rounds (Start a new round every 3:00)
18/14 Calorie Ski Erg
12 Kettlebell Swings 53/35#
6 Strict Deficit HSPU (3.5/2”)