Skill

Power Clean

1-1-1-1-1-1-1

Work up to a heavy power clean.  Start light and increase the weight in small increments.  Focus on catching the bar with your elbows up and in a partial squat position. As the load gets heavier you should drop a little bit lower to catch the bar rather than try to yank the bar off the ground. New lifters should keep the load light and work on technique. If your form breaks down you’ve gone too heavy.

WOD

AMRAP in 12 Minutes

5 Strict Handstand Push-Ups *
10 Weighted Step Ups 24/16kg 24/20″
15 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 12 Minutes

5 Pike Push-Ups(put your feet on your box for an added challenge)
10 Step Ups
15 Kettlebell Swings

* This year the CrossFit games has programmed strict HSPU into the regionals competition and we couldn’t be happier! The strict HSPU helps avoid unnecessary compression on the cervical spine and should be you primary method for performing the HSPU.  The best option for scaling the HSPU is by putting your feet on a box and trying to keep your torso as vertical as possible.  If you are performing the HSPU against the wall use no more than two mats.