3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows
(empty)
4 Hang Muscle Cleans
(empty)
3 Hang Power Cleans
(empty)
5 Pike Push Ups
WORKOUT PREP-
3 sets:
3 Hang Power Cleans (build-
in weight)
2 Strict Handstand Push Ups
GYMNASTICS SKILL
REVIEW:
Take 10-15 min to practice
Handstand Push-ups and
work on efficiency.
WORKOUT - Between the
Lions
Freedom (RX’d)
Every 4:00 (4 sets)
10 Hang Power Cleans
(155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans
(155/105)
(KG conv: 70/48 HPC)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)