6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
***************YES I KNOW, IT'S A LOT OF SQUAT CLEANS.***************
Goal is to build in weight each set
High Hang is from the pockets, just below the waist
Hang is from just above the knee
Squat Clean is a touch & go from the ground
2. Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU