Fitness
15 minutes
Power clean technique
8 minute AMRAP
3 push-ups
3 Heavy Russian swings (+1)
6 push-ups
3 Heavy Russian swings (+1)
9 push-ups
3 Heavy Russian swings (+1)
12 push-ups
6 cleans
15 push-ups
6 Heavy Russian swings (+1)
18 push-ups
6 Heavy Russian swings (+1)
21 push-ups
9 Heavy Russian swings (+1)
Etc., adding 3 reps to the push-up each round, and 3 reps to the clean every 3 rounds.
Performance
15 minutes:
Work up to heavy 3 RM T&G Power Clean
8 min AMRAP
CrossFit Open 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Sport
10 minutes:
Practice the new HSPU standard
15 minutes:
Work up to heavy 3 RM T&G Power clean
3 minute AMRAP
15.4
Planning out reps and sets of each movement
