Warm-up: Coach’s Choice
Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Three 6-Minute AMRAPs
*2 Minutes of Rest Between Each
6 Minute AMRAP
6 Power Cleans (185/125)(125/85)
6 Handstand Push Ups
Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (155/105)(105/70)
6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)
Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (135/95)(95/65)
6 Strict Deficit Handstand Push Ups (#45/#25–same as above)
Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.
Cool Down: Tabata Ring Rows