A1. Choose one:
1. Hang squat clean x 3, drop bar at top then re-set
2. Hang power clean + front squat x 3
3. Russian swing x 10 + Front squat x 4 or goblet squat x 8
A2. Bulgarian squat
6 each side
A3. HSPU progression
Choose one:
1. HSPU – max strict + kipping
2. Tempo HSPU x 5-7, 3 sec eccentric each rep
3. Box HSPU x 5 at toughest inversion + hs hold 10-20 sec
4. Dumbbell Z-press x 8 + HS hold :10-20 sec
5. Wall climb x 2-5
A4. Cardio
Choose one:
Bike .7/.6
Row 500/450
Rest 2 min between
