Strength 1
A1 – Power clean + Hang squat clean
-Build to a heavy double of the complex, then repeat that weight 2-3x
A2 – Planche plank hold
– 4 x 20 sec
Strength 2
B1 – Down Dog / Box Pike Push-Up
– 5 x 3-5; or 3x 3-5 sec neg
*More advanced can use parallettes, plates, or DBs to create a deficit.
B2 – Seated pike pancake stretch
– 3 x 60s – on your butt, legs forward, use a KB, band, or the rig as an anchor to pull yourself forward.