Today's program for your training
10 x Supine scorpion
10 x Torso twist
12 x Elbow rotations
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
A) Clean Complex
5 sets of: 2 x Hang Squat Clean + 1 x Low Hang Squat Clean
Rest as needed
b) Handstand Push ups
3 rounds
3-5 x Kipping handstand push ups
2-3 x Negative HSPU (4 sec down)
Rest as needed
Comment: Use plates and ab-mats so it enables you to complete the drills. Negative HSPU = Go 4 sec down to the ab-mat and then kick down without doing a Handstand push up.
3 Rounds
20/26 Cal Ski Erg
20 Knee raises/knees to elbows/Toes to bar
20 DB Step ups @15/22,5 Intermediate: @17,5/25
15 Box Jumps
TC: 19
D) Pump work
EMOM 9
1: 15 meter KB Overhead walk
2: 8-12 GHD Sit ups
3: 10-20 sec L-sit hold in Parallettes
Comment: Bent your knees in L-sit hold if you are challenged.
Comment: Do some warm up sets and then build up in weight over the 5 sets. Low Hang = Below Knees.