Sun Mar 29

Primer
20s Row - Hard
20s Row - Moderate
4-8 Clean + Jerk @ Workout Weight
20s Row - Hard
20s Row - Moderate
4-8 Strict Handstand Push-ups

Train/Move
For Time (20 Min Cap):
1000m Row
30 Clean + Jerk @ 135/95
1000m Row
30 Strict Handstand Push-ups

Warm-up
2 Sets:
2 Min Row
5/5 Rotating Lunges
5/5 Spiderman Hip Circles
5 Inchworm + Push-up

2 Sets, barbell + light weight:
5 Power Clean
5 Push Press
15s Handstand Hold on wall

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Stimulus
First row should be “slow” - something you can maintain for 5k (think 2k pace and 10s slower). Quick singles on clean and jerks, focused on catching a good breath in between reps. Maintain or slightly faster pace on the row if you’re feeling good, and then follow the “half-rule” for push-ups: if you have a set of 10 in you, stop at 5 and rest. Smaller sets early on is the way to go here