Cleans and Jerks

Competition Class

Strength

GYMNASTICS

Accumuate 2.5min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)"

Strict HSPU (if 30+ Strict, go to 2"" deficit for percentage work)
(stick to rest structure) "
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

CONDITIONING
E2M12M
30s ALL OUT Assault Bike
90s easy spin

MetCon

CLASS

10min to work to a
Heavy 3-Position Clean & Jerk

On a 12min clock:
21-15-9 reps of time:
Alt Hang Clean & Split Jerk 50/35
T2B
with the remaining time,
Find 1RM Clean & Jerk