A.
Every 90 seconds, for 12 minutes (8 sets):
2 Clean Lift-Offs + Clean&Jerk from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
Then…
B.
RX
“Strict Diane” ; Cap. 12 min
Complete rounds of 21, 15 and 9 reps for time of:
102/70 Kg Deadlifts
Strict Handstand Push-Ups
Scaled
Complete rounds of 21, 15 and 9 reps for time of:
80/50 Kg Deadlifts
Strict Handstand Push-Ups
Basic
Complete rounds of 21, 15 and 9 reps for time of:
40/25 Kg Deadlifts
Strict Handstand Push-Ups
