A. Every 2 minutes x 10 sets:
clean x 2 reps
Or: 4-5 reps
IF you have a freestanding handstand AND you have strict hspu, why not start working on the freestanding hspu? If this is you, talk to your coach and you will receive a different program.
HSPU x 5-6 reps x 6 sets
Rest 15 sec
set 1. AMRAP hang power cleans in 30 sec. 95/135 lbs
Set 2. AMRAP double unders in 30 sec.
Set 3. AMRAP alternating stationary db lunges in 30 sec
rest 90 sec.
Set 4-6 repeat