Strength/SKill: 5 sets of max UB HSPU. Goal is to be consistent. Work on handstand holds and walks in between sets. If scaling the HSPU work on holding a handstand against the wall or a headstand with a tripod. Work on getting comfortable being upside down.
21 Cleans 135/95
15 Cleans 165/115
9 Cleans 185/125
Time Cap 15 min: Scale the weight so the cleans can be done in 4-5 sets with touch and goes. Scale the HSPU with reps or the movement if you cannot perform the set of 21 HSPU in 7 sets (at least 3 reps per set).
Happy Eight Year Anniversary to our favorite HWCF Coaching Power Couple.
If you see Coaches Justin or Cindy, be sure to wish them a Happy Anniversary.
We’ve got work to do
8 rounds with partner
20 power cleans 95/65
24 hand release push-ups
60 air squats
after all 8 rounds are completed then
Time Cap: 35 minutes
Today’s workout is going to be a little bit different than normal. We are going to be running a 5k For Time! A picture of the base 5k will be in the comments use that or a combo of the park and the 800m mark. The afternoon class will be an open gym so the coaches can all attend the last end of the year meeting. Use this to help log some miles for the monthly challenge and it will come back around so we can test improvement!