Clean
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
5 x 1, build to a heavy single

Conditioning
“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Row
12 Squat Cleans (135/95)

Extra Work
Gymnastics Conditioning
Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain