1. Warm up

2. Skill practise; five rounds of:
(a) Weighted pull up, 3 reps (use strict, negative or lighter band as required in order to make 3 reps challenging)
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3 below.
Rest, 60 s

3. Seven rounds for time of:
80/50 kg clean, 3 reps (yes that's a squat clean!)
Handstand push up, 4 reps
25/21" box jumps, 5 reps 

4. Recovery: mobility

 

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