Skill
10×1 freestanding handstand

Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if you’re not quite ready to kick up on your own and if you don’t feel like getting upside down today try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 20 minutes
2 front squats
4 hang power cleans
8 push-ups

For today’s workout we’ll be loading up our barbells just a bit heavier than normal. If you’ve been thinking about giving new or heavier weight a try when it comes to front squats and hang power cleans, today is the day! We’ll be on a twenty minute clock working through as many reps as possible of front squats, hang cleans and strict push-ups. Choose a weight for your bar that allows you to complete both front squats unbroken in every round followed by then either all four hang cleans or two sets of two. If you’re breaking up the front squats or doing single hang cleans at any point, you have gone too heavy. Be sure to start each set of hang cleans with a deadlift bringing the bar to the hang position before starting the rep begins.

standard: 115/85 lb, strict knee push-ups
rx: 155/105 lb, strict push-ups
sport: 185/125 lb, strict hspu
overachiever: 205/135 lb, strict hspu