Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength 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.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

WOD

with a clock set for 12 minutes

1 Minute of double under
1 Minute of power snatch 75/55 lb
2 Minutes of double under
2 Minutes of power snatch 75/55 lb
3 Minutes of double under
3 Minutes of power snatch 75/55 lb

Workout notes

This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.  Load a barbell up with a weight you can complete very large sets with.  In the first round for example you will want a weight you can work for most of the minute in three sets or less.