Strength
E2MOM for 14 Minutes
3 Hang Power Cleans ~ 70-75% of 1RM
Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for 7 sets. New lifters should start with a moderate weight and work on catching the bar with elbows up and in a partial squat. You should be dropping lower with each rep as you get fatigued. Add weight if the progression is going well.
WOD
5 Rounds For Time
21 Kettlebell Swings 24/16kg
7 Handstand Push-ups
Off Ramp WOD
5 Rounds For Time
21 Kettlebell Swings
10 Push-Ups, Pike Push-Ups or Dumbbell Push-Press
HSPU can be very challenging! First you’ll need a baseline level of strength. If knocking out a set of push-ups is tough you should start there for this workout. Alternatively do Dumbbell Push-Press or Pike Push-Ups if you are ready to work on your overhead strength.