HSPU Practice

15 Minutes of Handstand Push-up Practice (kipping)
*If you have HSPUs, 3 max sets with lots of rest in between
*Score is largest unbroken set

3 Position Squat Clean

5 Sets of:
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
*Build from 50%-80% of squat clean 1RM throughout all 5 sets

Community WOD (10:00am)

Partner WOD in the Sun:
800 Meter Partner Run

Then 2 Rounds of:
20 Pull-ups
20 Box Jumps (24/20)
20 Push-ups
*1 Partner working at a time

800 Meter Partner Run

Endurance WOD (7:45am)

Partner WOD in the Sun:
1 Mile Partner Run

Then 2 Rounds of:
20 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
40 Push-ups
*1 Partner working at a time

1 Mile Partner Run

Deadlift 5-3-2-1-1

Deadlift for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, weight is athlete’s choice

Floor Press 5×5

Floor Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice, build throughout.

2 Round Battle

2 Rounds for Time:
800 Meter Run
20 Burpee Box Jumps (24/20)

What’s a Cluster?

Squat Clean Thruster for load:
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout.
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