*Do a set every 2 minutes
5 Sets
2 Push Press + 2 Push Jerk @60-70% 1RM Push Jerk
Movement Prep/Activation
A. Burgener Warm Up Clean – 3-5 reps of each position
B. :30 Handstand Hold + :15 Wall Facing Handstand Hold
C. Warm up to workout Weights and Handstand Push up variations.
Workout Prep
1 Set (at workout pace)
1 Squat Clean (at workout weight)
3 Kipping Handstand Push Up
2 Thruster (at workout weight)
2 Strict Handstand Push Up
3 Front Squat (at workout weight)
1 Wall Facing Strict Handstand Push Up
10 Squat Clean Thruster (135/95)
30 Kipping Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Facing Strict Handstand Push Ups
Intended Workout RPE: 8.5 – 9.0 85-90% – high to very high intensity
• Target Time: sub 10 minutes
• Time Cap: 14 minutes
Scaling Option:
10 Squat Clean Thruster (115/80)
20 Kipping Handstand Push Ups
20 Thrusters (115/80)
10 Strict Handstand Push Ups
30 Front Squats (115/80)
5 Wall Facing Strict Handstand Push Ups
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
-Then-
Warm up to first weight.