Gymnastic Strength – 4 sets A1) Seated DB Z-Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effor
Gymnastic strength designed to help with HSPU. Keep the arm circles small and controlled, slower is better. Perform 2 sets forward and 2 sets backwards.
Conditioning: 21/15/9/6/3 for time of: HSPU & Power Cleans 115/85
For the workout, scale to matts first and then to pike push ups, weight for cleans down to 95/65