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January 21, 2016

Strength

Squat Clean 1-1-1-1-1

Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 10 Minutes
15 Air Squats
10 Goblet Weighted Step ups 32/24 kg
5 Strict Handstand Push-Ups

Workout notes: This workout includes the very difficult handstand push-up in it’s “strict” form.  Keep in mind that kipping is not a good scaling option for the strict handstand push-up.  If you are lacking the strength to peform the strict handstand push-up then scale the movement with one or two abmats or use your box and elevate your hips over your head.  If that is still too difficult perform pike push-ups with your feet on the floor.

 

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