On the minute for 10 minutes:
3 Power Cleans
7 Floor Press (Bodyweight)
7 Handstand Push-Ups
For today’s buy in we are going to perform 3 power cleans on the minute every minute for a total of 10 minutes. Choose a load that is challenging, but one you are sure you can complete 3 reps in without taking your hands off the bar.
For the workout we are going to perform a pressing couplet. For most of us, the bodyweight floor press will be challenging enough, so if you cannot perform at least 5 in a row, then drop the weight to a load that is under your 5 rep max. Transitioning from the floor press to the handstand push-up will be a big challenge. Even pressing in a different plane, with different types of load (bar vs. bodyweight), similar muscles are taxed. With that being said… I want to use this time to develop the kipping handstand push-up. With a well developed kip, you can unload a great deal of strength requirements from your shoulders and triceps. Learning this movement can keep you moving through a workout when you think muscle fatigue has taken over.
For the cash-out we are going to stretch.