Strength:
“Klokov Complex”
Clean Deadlift
Clean
Pause Front Squat
Push Press
Split Jerk with a Pause in the Dip
Work up to heavy single
WOD:
“15.4”
As many reps as possible in 8min:
3 Cleans 185/125
3 Handstand Push Ups
3 Cleans 185/125
6 Handstand Push Ups
3 Cleans 185/125
9 Handstand Push Ups
6 Cleans 185/125
12 Handstand Push Ups
6 Cleans 185/125
15 Handstand Push Ups
6 Cleans 185/125
18 Handstand Push Ups
9 Cleans 185/125
21 Handstand Push Ups
9 Cleans 185/125
24 Handstand Push Ups…
Checkout/Cooldown: 2k Row 80% effort