Tuesday 10-22-19

Warm up


4-5 Rounds: 

30 Single Unders 

15 AbMat Sit-ups 

5 Walkout

Skill Conditioning”

On the 2:00 x 5 Sets:

50′ Handstand Walk Practice

3 Hang Power Cleans

Set #1 – 65% of estimated 1RM Power Clean

Set #2 – 70%

Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.


• Practice is the focus here.

• The 50′ HS Walk distance can be controlled by time, using the first minute of each 2:00 window as time to practice.

• Aim is to build to a moderately heavy, well executed triple on the hang power clean. Technique is the focus here over loading.


Handstand Walk

• Modify the distance

1:00 of practice per interval

• Handstand hold practice or shoulder tap practice – 



AMRAP 12: 

12/9 Calorie Row

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

9 Strict HSPU






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