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REMINDER

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Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 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 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

5 Rounds for time
10 Deadlifts 155/105 lb
6 Hang power clean 155/105 lb
2 Front rack walking lunge steps 155/105 lb

Workout notes

Today we have a five round triplet that is entirely made up of barbell movements.  The workout is setup so that in each round you perform more reps of the “easier” movements and less reps when the difficulty increases.  The most difficult one will most likely be the 2 reps of lunges.  The barbell lunge is very difficult and today we’re stepping up the benchmark weight a little bit. Be sure to test out the weight you will be using and remember that the difficulty will increase under fatigue![/vc_column_text][/vc_column][/vc_row]