Take 15-20 minutes to find a heavy, but pretty HPC+PC. Try to hold onto the bar in between reps to work grip strength, but establish a solid starting position.
Conditioning is an escalating ladder of handstand push ups and deadlifts. Scale the HSPU’s by elevating your feet on a box in a pike position, wall walks, or stink bugs. Deadlift weight should be moderately heavy, but manageable.
Strength
Take 20 minutes to find a heavy complex of:
1 Hang power clean + 1 power clean
Conditioning
AMRAP in 10 minutes:
2 HSPU
2 deadlifts, 225/155#
4 HSPU
4 deadlifts
6 HSPU
6 deadlifts
etc.
