Warm Up
3 Rounds
6 Dolphin Push Ups
6 Alt Samson Lunges
6 Hips to Wall
6 Jump Squats
Prep (12 Min)
1×3 Hang Hi Pull+2 Hang Power Clean (bar only) +12 Step Ups
1×3 Hang Power Cleans (light)+ :30 Handstand Hold
1×3 Hang Power Cleans (moderate)+ 6 Single DB Step Ups (3/leg)
1×3 Hang Power Cleans (working weight) +1-3 Handstand Push Ups or scaled version
Met Con
Every 3 Minutes for 24 Minutes (8 Rounds)
Near Max Unbroken* HSPU (3-8)
3 Hang Power Cleans (M:165/ W:113)
12 Single DB Step Ups (M:50/W:35, 6/leg)
Scoring: Total HSPU
Mobility
1 Min Band Trap Stretch/side
1 Min Single Leg Flexion/side
