2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push ups
+
Optional – Kipping HSPU drills, 1-2 rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
1-2 sets @ empty/light barbell
3 hang clean high pulls
3 hang muscle cleans
3 tempo front squats, tempo 53X1
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans
+
Build to workout weight for barbell movements
* Practise few short sets of TTBs and HSPUs between weights
+
@ workout weight
150m Row
3 Front squats
6 Toes-to-bars
150m SkiErg
3 Power cleans
6 Handstand push-ups