Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here


Squat clean build to 80-85% (12-15 minutes)


21 rounds of:

  • 1 Squat Clean (135/185)(70-75%)
  • 2 Strict HSPU’s

Stimulus Goal:

Why Do This Workout?  Improve your squat clean and squatting strength. Also work o your raw shoulder strength with the strict handstand push ups. Some workouts are good at testing your abilities. This one is great for developing your abilities. 

Duration and Feel: 11 to 16 minutes to complete the 21 rounds. Try to stick around 30-40 seconds each round. Pick a consistent pace, and rest exactly as much as you need to in order to complete 2 very good strict handstand push ups. 

Specific warm-up focus: Squat clean progression. Have everyone do a few piked push ups on the ground to prep shoulders for the strict HSPU. 

Scaling Options: Lighter weight on BB or go to power cleans. If wrist is injured and can’t clean, have them do clean pulls. 2 clean pulls in workout to replace the squat clean. Deficit strict HSPU to Strict HSPU 1 abmat under head to 2 abmats, then to piked HSPU with feet on box, then with feet on ground, then hand release push ups.