Posted on Leave a comment

December 23, 2015

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 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 one minute working on the skill by working in small sets or performing single reps if need be.

WOD

for time

21 Power Clean 155/105 lb
800M Run
15 Power Clean 155/105 lb
800M Run
9 Power Clean 155/105 lb

Workout notes: The power clean weight is suggested to be slightly heavier that what you would see in the the benchmark workout Elizabeth. If you normally scale that weight challenge yourself with a little higher load. The period in which you will be running will give some recovery for the cleans but push the run because that will be a large portion of your time if you are able to do fast cleans.

Leave a Reply