Doug Chapman from Hyperfit USA is the brain behind  this little ditty.  Super fun and taxing! You can really pick any movement you want but with a bar there is an added challenge.

HSPU – 4 x 4 – work on the kip against the wall.“>http://

Prison rules! 65/45 ( if person finds it too light after first 8 rounds and are able to complete the 7 reps each time, increase weight by a wee bit.)

7 reps every 30 seconds. 8 rounds per movement. 1 minute rest after the 8 rounds.

Power Snatch
Front squat
Power clean and Push Jerk
jumping barbell squats ( barbell on back)


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