NEWS

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WOD

“Clean Complex + HSPU”

METCON

STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Strict Handstand Push Ups
50 for time

MASTERS

STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Kip or Abmat Handstand Push Ups
50 for time

MOVE

STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Bench/Box Push Ups
50 for time

WOD GUIDANCE & GOALS
HEAVY/TECHNIQUE DAY! This is your opportunity to perfect/correct your form for the hang power clean and squat clean. For 20 minutes you’ll build up in weight for the complex. If your form breaks down as you’re building, deload your bar slightly, make corrections, then potentially increase your weights again. Record your highest successful set.

THEN, for a little challenge you’ll do 50 strict handstand push ups for time. Do the biggest set you can to start but do not go to failure, it will take a very long time to recover. Once you come off the wall after your first set, shake your arms out and do smaller sets to reach the 50 reps. There will be a 10 minute cap.

Post Weight + Time to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

Rest