Strength: Retest from 11/29 5RM Deadlift
Conditioning: AMRAP 15 8 SDHP 115/75 | 95/65 | 75/55 200m run 10 BB Front RackWalking Lunges 115/75 ( can be done stationary, forward stepping for large classes) 250m row 8 Front Squats 115/75
Workout – slightly heavier weight on the bar for SDHP and Lunges. Lunges can be forward stepping stationary if large classes limit space.
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.
