Spend 8-10 Minutes Stretching as a class
With an empty barbell:
Front rack Stretch
10 Front Squats
10 Hang Squat Cleans
Every :30 for 10 Minutes:
1 Hang Squat Clean
-Pick your own weight. Choose a moderately heavy weight you can work on footwork, positioning and a strong front squat with some speed out of the hole! 20 good reps here! This is great for practicing pulling under the barbell and timing on receiving the clean.
5 Rounds for Time:
7 Power Cleans (155/225)
14 HSPU (Strict Handstand Push Ups)
28 Air Squats
*16 Minute Time Cap
*This is a tight time cap. Your score is your time or total number of reps completed. The power cleans should be heavy singles.
14 Strict HSPU -Kipping HSPU -GOOD Push Ups