4 Hang Power Cleans (135/95)
8 Handstand Push Ups
6 Power Cleans
12 Handstand Push Ups
.
4 Hang Power Cleans (165/115)
6 Handstand Push Ups
6 Hang Power Cleans
9 Handstand Push Ups
.
4 Hang Power Cleans (195/135)
4 Handstand Push Ups
6 Hang Power Cleans
6 Handstand Push Ups
.
4 Hang Power Cleans (225/155)
2 Handstand Push Ups
6 Hang Power Cleans
3 Handstand Push Ups
*Final barbell should not be more than 85% of 1 RM Hang Clean
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Be sure to write down the rep scheme on this one! Trust me not that…and be sure to cross of each set when it is done. There is a rhythm to this rep and load scheme, but it is easy to lose your place. A lot of push/pull strain on the upper body. Being efficient with your lower body and hip extension from the beginning is vital.
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SUGGESTED WARM UP:
- AMRAP 5: 10 Cal Row / 6 Push Ups / 4 Barbell Good Mornings
- :10 on / :10 off for 3 Sets: Handstand Hold
- Stretch and mobilize front rack
- :10 on / :10 off for 2 Sets: Half-Rep strict HSPU
- Stretch and mobilize low back / hips
- :10 of Handstand Push Ups
- Hit 2-3 Hang Cleans at your first 2/3 weights