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September 27, 2016


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

Two weeks ago we worked on kipping hspu. This week we’re specifically targeting the movement in it’s strict form.  Strict hspu are more difficult so scale if you need to but keep the stimulus intact.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.


AMRAP in 6 Minutes
1 Power Clean 185/135 lb
1 Squat Clean 185/135 lb

Workout notes: Our skill work was a gymnastics movement and our metcon for the day is entirely a weightlifting movement.  Your score will be the total number of rounds you complete plus an additional power clean should get one. The suggested load is a little heavier than what you might see in a light weight metcon.  We’re looking for a weight that might be slightly above 60% of your 1RM but not so much that you are working with a max effort weight or a weight that you can not catch above parallel.  Most athletes will find the squat clean to be more difficult than the power clean in this scenario so make sure you can perform both lifts proficiently at the weight you choose.

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