Every 3 minutes for 12 minutes
- 1.1.1.1.1 x Power Clean @ 80% of 1RM
Then every 3 minutes for 9 minutes
- 10 x Touch and Go Power Cleans @ 50-60%
Then 3 rounds
- 3 x Single Leg V-Up (L+R=1 rep)
- 2 x V-Ups
- Repeat the above for 3 sets
- 5 x Handstand Pushups plus 10 second Handstand Hold
Results: Part 1 used 135lbs. Part 2 – 95lbs.