1872 Ackley Cir #10
Oakdale, CA 95361
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Squat Clean/HSPU

June 13, 2014

Scaling this WOD can be tricky.  With the weight, capsule use something that is tough but manageable, ensuring that you can squat the bar every time you clean it.  Power Clean to Front Squat is acceptable, but is more work.

For the Handstand Pushups (HSPU), I have provided 2 WOD options.  They are:

21 SC, 42 Pushups, 15 SC, 30 Pushups, 9 SC, 18 Pushups

or

21 SC, 7 Wall Climbs, 15 SC, 5 Wall Climbs, 9 SC, 3 Wall Climbs

If you are going RX, we likely will not have time to review HSPU.  Kipping is allowed, even encouraged.  BUT…watch out for loading on your head for kipping.  I find strict HSPU safer on the ole’ neck, because you are less likely to “bounce” out of the bottom of the handstand (while loading on your head) while performing strict.  That played out in this years Regionals.

 

Workout of the Day

Strength/Skill

Front Squat

3 sets of 8, 65% of 1RM

Take 10-12 minutes to get warm, using sets of 3 and 5.

Conditioning

21-15-9

Squat Clean 135/95

Handstand Pushup

15 minute cap

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