22.10.06

INTENDED STIMULUS

13:00-20:00.

Finish the squat cleans in 1:30 or less.

The squat clean weight should be moderate.

Complete the toes-to-bars in 3-4 sets.

RX

4 rounds for time:
1:00 handstand hold
7 squat cleans (165/115 lb)
14 toes-to-bars

LEVEL 2

4 rounds for time:
:30 handstand hold
7 squat cleans (115/75 lb)
14 knees-to-armpits

LEVEL 1

4 rounds for time:
1:00 plank hold
7 hang squat cleans (65/35 lb)
14 hanging knee raises

SKILL WORK

Post-workout:
Accumulate:
200-ft. handstand walk

STRETCHING

1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

WHITE BOARD BRIEF

Target time | 13:00-20:00

Today’s workout is not something we’re used to seeing, which makes it awesome! We pair static holds and movement.

The handstand holds may not seem all that challenging on paper, but you will feel the effects of them by the 2nd round. these don’t need to be unbroken, but try to take quick rest when you need it, finishing the 1:00 in 3 sets or less.

Choose a load for the squat clean that would be too hard to touch and go every round, but that doesn’t require too much rest between reps. Go for quick singles to maintain a consistent pace, with no more than 3-5 seconds between reps.

The toes-to-bars are intended to be done in 3-4 sets of the entire workout. Ideally, the 14 reps are done in 3 sets or less.

Once we complete today’s workout, everyone will have the opportunity to practice a variation of the handstand walk!