20 Air Squats
10 Front Squats (barbell)
10 Hang Squat Cleans (barbell)
5x 1 Hang Squat Clean + 2 Front Squats (barbell)
Hang squat clean + 2 front squats
Hang Squat Clean + 2 Front Squats
*Work up to a heavy single today for this complex. Focus on a strong pull and building some leg strength in a front squat position.
20 Minute AMRAP:
5 Squat Cleans (125/185)
10 Strict Handstand Push Ups
15 Ab Mat Sit Ups
*This workout is more of a slow grind. There is a fairly heavy barbell as long as a gymnastics movement, so just work yourself through this at a steady pace. The cleans should be singles! If you are going touch and go reps, it’s too light.
Strict HSPU – Kipping HSPU – Double Dumbbell Push Press