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April 14, 2017

Skill

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill suggested minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on either strict or kipping handstand push-ups. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  There are many ways to scale this skill while still building strength. Pike push-ups with your feet on the ground or on a box are a great option or try some seated dumbbell strict press sitting on the ground with your feet straight out in front of you.

WOD

3 rounds for time
400m Run
10 Clean and Jerks 135/95lb

Workout Notes: Today we have a couplet of running and Clean and Jerks.  You will want to use the power clean and push jerk as that will be the quickest and most efficient way to move the weight here.  The weight on your barbell should be a medium weight. You do not need to be able to do sets of the weight you choose, but quick singles should be possible without much of a set up before each rep.  Keep your runs quick but not so fast that you need to stand at your bar for too long before knocking out your 10 reps each round.

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