1.) 6-9 rounds (2:00-2:30 per round)
2.) Finish each movement in 2-3 sets or fewer every round.
3.) Avoid using a loading that leads to singles or failed reps
6 Front Squats (185/125#)
6 Deficit Handstand Push-ups
6 Front Squats (135/95#)
6 Handstand Push-ups
6 Front Squats (75/45#)
Regular HSPU, 3 Wallwalks or 6 seated DB strict press. (~10% Body weight in each hand). * 1 abmat OK if doing strict HSPU
Build to a heavy squat clean single
Rest, Stretch and Recover
Target Rounds | 6-9
• This is a challenging workout both in terms of skill and strength. If you plan on tackling this workout RX, it’s important that you have the ability to perform at least 2 rounds unbroken. And it’s important the RX loading won’t cause you to fail reps.
• If you know you will be scaling, then consider options that will you complete each movement in 2-3 sets or less throughout the entire workout. Consider scaling options for the handstand push-up that challenge strength rather than skill. For example, wall walks and DB strict presses are excellent options to build shoulder strength without the hassle of the handstand push-up skill. For the Front Squats choose a weight that is challenging but will not cause failed reps or singles.
• We will have less focus on the handstand push-up skill throughout the warm-ups. Make sure you have an option in mind that works for you and you feel very comfortable with warming up on your own.
• Prior to the workout we will review some squat clean skills and strength practice.