**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
5 min AMRAP
10-sec Handstand Hold
5 situps (focus on leg extension)
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Push Press
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again without dropping. This complex is completed unbroken all the way through for six total reps each set. The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. After the first Push Jerk, athletes should focus on absorbing the bar back to the front rack, re-grip, and descend back to the floor for the Power Clean.
A lot of grip mixed in here so be sure that athletes start light.
**3. Workout Prep**
2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups
2 GHD’s (Parallel) + 3 Full GHD’s
3 Toes to Bar