A) 15 min, 5 sets
3-5 strict HS press ups (go to deficit if you can)
3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups
5-8 pike press ups kneeling and / or to an abmat if needed
15 hollow rocks
30s hollow hold if struggling with the rock
50 hang power cleans
50/35 40/25 30/15
40 hang power cleans
70/45 50/35 35/20
30 hang power cleans
80/55 60/45 40/25
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