Specific Warm-Up:
2-3 sets:
5 hang power cleans
– Build in load.
– Rest 1:00 between sets.
WOD:
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
Intermediate:
AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives
Beginner:
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)
Home Workout:
AMRAP 8:
8 dumbbell hang power cleans (35/50 lb)
5 strict handstand push-ups
– Use two dumbbells.
– Substitute pike push-ups if no wall space is available.
Masters 55+ option:
AMRAP 8:
5 hang power cleans (65/95 lb)
5 dumbbell shoulder presses (20/35 lb)
Movement scaling options:
Hang power cleans: Load, dumbbell hang power cleans, kettlebell swings
Strict handstand push ups: Reps, negatives, pike push-ups, dumbbell shoulder presses
Post-Workout Skill Work:
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.