HSPU Tech 15 MINS

Bulgarian Hip Hinge
5x8/

Push up 5x8
*If you cannot complete strict chest to floor push ups, set up incline with barbell on rack as needed. Lower the height of the barbell to increase difficulty.
*If you can easily complete the rep range, add weight plate on your back to increase difficulty.

**Mark Push up weight/ elevation in notes.

3:15
22 minutes

3x5 (~60%)

EMOM 10:
4 hang power clean
4 front rack lunges
4 front rack reverse lunges

E2MOM for 5 sets:
1 clean
1 hang clean
2 front squats

Push jerk or Split jerk
3×5 and 3×3 (easy weights)

EMOM x10:
1. Push up (hr) x8-12
2. Rope climb x1-3

Rest 2min

EMOM x10
3. Row / ski 10-15cal
4. T2B x8-12

15 KBS (24/16)
15 OHS (42.5/30)
15 Burpee over bar

Time cap: 15min

3 Rounds of
15 Toes-to-bar
10 Goblet Squats 32/24kg
5 Handstand Pushups

• Strict T2B 5-10
• Turkish Get up: 5+5
• Hoover hold: 60s.
• Double kb frontrack carry 45s

(Rest as needed)