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October 18, 2016

Skill

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu are more difficult than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees over the bar
Front Squat 95/65lbs

Workout notes:   This workout features two barbell movements performed in higher repetitions and the suggestion is a very light load.   You should not be working at max effort for either movement so practice both and make sure you can perform sets with both movements.  As long as you can move the barbell in sets and keep your mechanics sound consider testing out the Rx weights if you don’t normally.  Note that this workout is a repeat!

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