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July 8, 2016


5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.


for time
Walking Lunge Step
Clean & Jerk 135/95 lb

Workout notes: In this couplet we will descend in reps with the first movement and ascend in reps with the second.  We start with the “easier” but taxing bodyweight lunge and move on to a short round of clean & jerks. The challenge will be to maintain your speed following the second round of lunges.  At this point you have done a large number of reps but still have a lot of clean and jerks left.  Do your best to maintain your pace and finish strong.


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