Warm-Up:

2 Sets, For Quality
5/5 World’s Greatest Stretch
:15/:15 Active Scorpion Stretch
1 Wall Walk
3-5 Pike Push-Ups
5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

Barbell Prep
*set 1 is from High Hang (Hip, or power position)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* set 2 is from Hang (Knee)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Low Hang (shin)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

Then, Add Loads so bar is off the floor
Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk

Perform  @ 60-70%
% Power Clean and Push Jerk
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.

Workout
“Po”
5 Rounds for Time 
3 Wall Facing Handstand Push-Up
6 Burpee to Target
9 Chest to Bar Pull-Ups
6 Shuttle Runs
Shuttle Run = 25ft (7.5m) out and back is 1 Rep so one rep actually is 50 feet

Level 2:
5 Rounds for Time 
3 Wall Facing Handstand Push-Up to 2’’ Riser
6 Burpee to Target
9 Pull-Ups
6 Shuttle Runs

Level 1
5 Rounds for Time 
6 Tall Kneeling Dual Dumbbell Strict Press
6 Burpees
9 Ring Rows
6 Shuttle Runs
Load: Choice

Goal: 8:00-13:00

Time Cap: 15:00

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.

We are hitting a gymnastics density workout here with the workout “Po”. The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out onto the floor. Keep the pace cyclical and consistent and it will pay off towards the end of this workout.