Essentials:
A.
7 Sets
Segmented Power Clean x 2 reps empty bar
Pause Above Knee 3 sec
On the 90 sec Marks
B.
3 Sets
Seated Box Jump x 10 reps
*Max height but must land on top of the Box above parallel in a squat
On the 2:30 min
C.
18 min EMOM
1. Pike Handstand Push Ups x 3-5 attempts
2. Choose one to work on (Handstand hold, Wall Walk, Headstand, Handstand shoulder taps)
3. Rest
Fitness:
A.
7 Sets
Segmented Power Clean x 2 reps 65-70%
Pause Above Knee 3 sec
On the 90 sec Marks
B.
3 Sets
Seated Box Jump x 10 reps
*Max height but must land on top of the Box above parallel in a squat
On the 2:30 min
C.
18 min EMOM
1. Strict Handstand Push Ups x 3-5 reps
2. Choose one to work on (Static freestanding Handstand hold, Handstand Walk, Headstand, Freestanding handstand lower to headstand)
3. Rest
Performance:
A.
7 Sets
Segmented Power Clean x 2 reps 65-70%
Pause Above Knee 3 sec
On the 90 sec Marks
B.
3 Sets
Seated Box Jump x 10 reps
*Max height but must land on top of the Box above parallel in a squat
On the 2:30 min
C.
18 min EMOM
1. Strict Deficit Handstand Push Ups x 3-5 reps *Adjust deficit to stay under total Muscle fatigue*
2. Choose one to work on (Static freestanding Handstand hold, Handstand Walk, Headstand, Freestanding handstand lower to headstand)
3. Rest