In 20 minutes:
Find heavy 3 rep Touch and go power clean
After that do 3 set x 5-8 reps Heavy deadlifts
21-15-9 reps of:
- Deadlift (225/135 lbs)
- Handstand push-ups
*This couplet was designed to be a sprint.
*If able, keep a steady unbroken pace through entire workout.
*If needed, break up the first round to preserve energy for the next two.
- Reduce weight to something you can do 15 times unbroken and efficiently. max 65-70 % of your 1 rm dl
- handstand push-ups to mats
- push up variation
- 10 minute time cap
- Cut reps to 15-12-9