Strength
Clean Complex
Every 2:00 for 5 sets
1 high hang power clean
1 hang power clean (above the knee)
1 power clean
Set 1 @ 70%
Set 2 @75%
Sets 3-5 @ 80%
Go by feel, looking for good reps.
Conditioning
Gymnastics Capacity
Every 2:00 x 3 Rounds: A) 75 Double Unders B) 15 Kipping Handstand Push-ups C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Build in weight each round