Skill: Single Arm OH DB Squat + Pistol skill work – 15 minutes
Skill – working on two of our most challenging squat variations. Split the time evenly amongst the two. Athletes proficient in both movements should work on pause and tempo variations of both.
Conditioning: For Time: (12 min cap) 5/4/3/2/1 – Bar Muscle Ups 20/16/12/8/4 – Single Arm OH Squat 50/35
Mobilitiy – 10 minutes of thoracic targeted mobility.
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
