*Working sets x reps, fast and heavy. But only as heavy as you can move fast, ya dig?
12 Hand Release Push-ups
12 Hang Power Cleans (115/75)
24 Grasshoppers (1L/1R=2)
Hang Snatch (below knee)
Hang Clean (below knee)
3 Sets, “Max” Rep Handstand Push-up @ 85-90% effort
*Strict as long as possible and then rotate to kipping, but leave a couple reps in the tank on all sets. No failure! Denote when strict became kip.
*30 Hollow Rocks between rounds.
20:00 Moderate Row or Airdyne