Skill
10×1 lunge kick to freestanding handstand

Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if you’re not quite ready to kick up on your own and if you don’t feel like getting upside down today try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 5 minutes
Power cleans
Rest 3 minutes
AMRAP in 7 minutes
Squat cleans

Today’s workout is all about the barbell! We’re gonna start things off with five minutes of a medium weight power clean. Choose something that would be mostly singles or small sets for you but that you feel confident picking up quickly everytime. At the end of the five minutes you will have three minutes of rest and time to add a little weight to your bar for seven minutes of squat cleans. Your reps here should be singles so plan to choose a weight here that you could guarantee but that you may need a little time to set up for. To scale this workout you can choose to work with a light weight and not add any weight during the rest period. If squat cleaning isn’t happening for you for any reason you can do power cleans in the seven minute AMRAP as well but choose a heavier weight to work with. You will have two scores today, total cleans from the 5 minute AMRAP and your total cleans from the 7 minute AMRAP.

standard: 115/85 lb, 135/95 lb
rx: 135/95 lb, 155/105 lb
sport: 155/105 lb, 185/125 lb
overachiever: 185/125 lb, 205/145 lb