Workout of the Day: Wednesday, 7.31.19

HSPlusRopes.jpg

Strength/Skill

A1: Push Press (5 Sets x 3)
Bar comes from the ground.

A2: Deficit Handstand Push-ups (5 Sets x 5)

A3: Toes-To-Bar (5 Sets x 5-10 unbroken)
Aim for no pause and no translational swinging

Metcon

11 minute AMRAP:
5 Bar Muscle-up
10 C2B Pull-up
20 Power Clean (95/65)
30 Push Press (95/65)
40 Toes-to-Bar
50 Handstand Push-up

This is a shoulder-centric chipper with an aggressive time cap and a combination of light weightlifting and technical gymnastics.
Modify so you can get to the HSPU section with at least a couple of minutes to work.


Justin McClintock