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ATHLETE

A. Split Jerk/Push Jerk Technique Work

B. EMOM10
2 Squat Cleans & Jerks (70-75%) (Push or Split Jerk)

C. AMRAP6
Sets of 3 Unbroken Strict Handstand Pushups, rest as needed throughout the 6 minutes
No Kipping.  Scale to 1-2 Abmats, HSPU Progressions, or Neutral Grip DB Strict Press.

D. Optional Core Cashout: 50 Adduction Situps with Medball. Squeeze medball between feet, lower legs, or knees

COMPETITOR

A. Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

B. 3 RFT:
500m Row
9 Thrusters, 115/85