Believe it or not, this is the second to last time we will be building on our linear progression before our retests! The bar speed may be slower and you might have to fight through these reps. If you’ve been making 5 pound jumps, you may want to feel it out and make 2.5# jumps this time. The metcon is a deconstruction of the Clean and Jerk with a gymnastic twist. Instead of a clean and jerk with only a barbell, we’ll do a barbell clean and then go “overhead” in the handstand push up. Have you ever thought that the kip in a HSPU functions the same as the dip in a jerk? We are loading the hip to explode and assist the rest of the body in movement!

Strength

3×5 Shoulder Press, add 2.5-5# to last week’s shoulder press

Conditioning

For time:
15-12-9
Power Clean, 135/95#
HSPU