arm Up:
2:00 Band Pull Aparts
(White Board)
2 rounds
10 Burpees
2 Wall Walks
100 M Run
:10 Review:
Grab an ab mat if needed
Ideally, wrist and shoulders stacked
Head behind hands(loaded back and closer to the wall) creating a tripod
Strict HSPU
Move with intention, Keep your body stacked and compact, Tight core, Chin tucked

Kipping HSPU
From a handstand – squeeze but and belly
Tripod position
Bottom of kip – upside down “squat” knees out, feet close

Coach lead clean warm up!

:20 after

On a 30-minute clock:
From 0-20:00
AMRAP 20 Minutes
10 Strict HSPU
10 Hang Power Cleans 135/95lbs
Run 200m
Rest 2:00 between rounds
then,
From 20:00-30:00
Find a 1RM Hang Power Clean

Tips
Strict HSPU: Should not exceed :30 to complete, scale to kipping HSPU, or DB
Strict Press
Hang Power Cleans: Should not exceed 2 sets to complete

Target score is 4 plus rounds, scale accordingly

Cool down, half straddle on each leg