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

In front of a clock set for 9 minutes:

1 Minute Power Cleans 135/95lb
2 Minutes Front Squats 135/95lb
3 Minutes Push Jerks 135/95lb
2 Minutes Front Squats 135/95lb
1 Minute Power Cleans 135/95lb

Workout Notes: Today’s workout is all about the barbell.  We will be switching between 3 different movements so you will want to make sure you are comfortable with the weight you choose for all 3 movements before the workout starts.  The power clean is usually the easiest and most simple for people.  It is ok if the weight ends up being light for this movement based on the difficulty of the front squat and the push jerk.  The push jerk will most likely be the limiting factor for most so be sure to make your weight choice after testing several reps in a row with this movement.  You will want to be able to complete sets of reps throughout the workout of each movement.