Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec Handstand Hold
5 Dumbbell Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

**2. Strength:   Front Squat + Push Press + Push Jerk x 5 sets

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

**3. Workout Prep**
3 sets
3 Power Cleans (Build in weight)
2 Strict Handstand Push-Ups (start with abmats and progress down)
– rest 30 seconds between sets –

Workout:  Christopher Robin

* Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2.5+ rounds

AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/105)
4 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/80)
5 Strict Handstand Push Ups

* Scaling option 1 (Masters 45+)
AMRAP 3 Minutes
3 Power Cleans (155/105)
3 Strict HSPU (Abmat)
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (135/95)
4 Strict HSPU (Abmat)
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (95/65)
5 Strict HSPU (Abmat)

* Scaling Option 2 (Beginner)
AMRAP 3 Minutes
3 Hang Power Cleans (mod)
3 Dumbbell Push Press (mod-light)
-rest 3:00-
AMRAP 3 Minutes
6 Hang Power Cleans (mod-light)
4 Dumbbell Push Press (mod-light)
-rest 3:00-
AMRAP 3 Minutes
9 Hang Power Cleans (light)
5 Dumbbell Push Press (mod-light)