10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 2 rounds @ empty barbell
5 Hang muscle clean
5 Front squats
5 Hang power clean
5 Push presses
5 Power clean
5 push jerk
5 Hang squat clean
+
Build to workout weight for clean and jerk
* Few reps of the other movements between sets as you build up
+
1 round @ workout weight
3 Wall walks
2 Clean and jerks
1 Rope climb