Mobilize, then:
Skill Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30 Seconds of Double Unders or Double-Under Practice
10 Strict Handstand Push-Ups* (55+: 3-5″ riser)
*if you can do these unbroken then try adding a slight deficit
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
A.
Every 3 minutes, for 24 minutes (8 sets) of:
300/250 Meter Row
5 Box Jump Overs (24/20″; 55+: Step-Overs Okay)
5 Power Cleans*
Begin at 65% of 1-RM Clean and increase by 2-3% each round as long as you continue to complete each interval under 2 minutes.
Can you make it all the way to 80%?
B.
Complete as many sets as possible in 20 minutes for movement quality and muscle activation of:
20 Stiff-Legged Dumbbell Deadlifts
15 Dumbbell Push Presses
10 Strict Pull-Ups (use a band if needed)
20 Push-Ups @ 10X1
15 Plate Ground to Overheads
10 Strict Toes to Bar or Hanging Knee Raises
The dumbbell and plate weight is up to each athlete.