Thursday – September 10

5 Rounds

8 Deadlifts

6 Hang Power Cleans

4 Strict Handstand Push Ups

4 Strict Pull Ups

Rest 1 Minute (after each round)


5 Rounds

6 Deadlifts

4 Hang Power Cleans

2 Strict Handstand Push Ups

2 Strict Pull Ups

Rest 1 minute (after each round)

*Strict 25 Minute Cap

*Choose your weight, add as you go if you want


While this workout will have more of strength feel to it, you still need to move with some urgency. We want you to get all 10 rounds in, therefore your rounds need to average under 1:30. Piece together what that means and add weight as you go with the goal of unbroken hang cleans. Lastly, if these gymnastic movements are easy for you, add weight and/or extra range of motion.