4 Rounds, each for time

400m Run
8 Hang squat cleans @ 83/61kg
8, 12 or 16 Handstand push-ups*

– 2:00 Air bike @ easy for recovery between rounds –

• Choose a challenging number of HSPU that you can still do in no more than 2 sets

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent of active rest is to work on recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your work and recovery capacity. Improve lactate clearance.

Movement options.
Run → 500/250m SkiErg or Row OR 1000/500m BikeErg
Hang squat clean → 70/47.5kg , 61/43kg