12 Minute Alternating Minute EMOM:
Min 1: 2 Squat Clean Thrusters @ 80% of Thruster 1RM
Min 2: 10 Chest to Bar Pull Ups
*The Squat Clean Thrusters should be done as 2 singles. Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets. Pick something to work on, CTB, Pull Ups, or use a band!
Squat Cleans (185/125#)
Strict Handstand Push Ups
Time Cap = 15 Minutes
*Squat cleans should be singles all the way through. Pick a weight to finish in 15 minutes.
Strict HSPU Kipping HSPU Double DB Strict Press 2x Double DB Push Press