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August 25, 2016

Skill

EMOM for 10 Minutes
Handstand push-ups

The strength and skill 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 the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

WOD

AMRAP in 20 minutes
3 Power Cleans 205/145 lb
15 Toe-to-bar
30 Walking Lunge Steps

Workout notes: The suggested load on the barbell is in the heavier range.  You can use this opportunity to attempt a load that is slightly above the 60% range or a little bit more than what you might normally use in a workout.  The rep count for the cleans is low during each round which gives you some recovery between sets allowing for a slightly heavier loading. Large sets of toe-to-bar are another difficult skill so plan on breaking them up into small chunks to get through each round.  Lastly, the lunges are bodyweight so don’t get crazy and try to do lunges with the barbell!

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