Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
‘15.4 Intervals’
3 handstand push-ups
3 cleans 185/125lbs
6 handstand push-ups
3 cleans 185/125lbs
9 handstand push-ups
3 cleans 185/125lbs
Rest 1 minute
12 handstand push-ups
6 cleans 185/125lbs
15 handstand push-ups
6 cleans 185/125lbs
18 handstand push-ups
6 cleans 185/125lbs
Rest 2 minutes
21 handstand push-ups
9 cleans 185/125lbs
24 handstand push-ups
9 cleans 185/125lbs
27 handstand push-ups
9 cleans 185/125lbs

5b. Bitch Work
Row 2k
Rest 2 minutes
Row 1500m
Rest 90 seconds
Row 1k
Rest 1 minute
Row 500m

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.