THURSDAY 1/19
WARM UP
3 Rounds
200 M Row
6 Double DB Press
8 Push Ups
10 Air Squats

:15 SKILL
HSPU (3 Continuous EMOMS)
Every Minute for 2 Minutes
:20 HS Hold
Every Minute for 2 Minutes
1-3 HSPU Negatives
Every Minute for 2 Minutes
1 Set of HSPU (Reps should FAST)


:30 WOD
AMRAP 20 Minutes
1 Squat Clean 185/125lbs
5 Handstand Push Ups
12/10 Calorie Row
Target Score: 10-15 Rounds
Scaling:Squat Clean: Should not exceed 70% of your athletes 1RM. If pulling from the
floor is an issue and logistics are friendly this can also be 1 front squat from the
rack, with the same loading goals. Weight should be moderately challenging, but
nothing an athlete has to seriously fire themselves up to hit.
HSPU: Should not exceed 2 sets ever, or the number should be reduced to as
few as 4. Box HSPU or DB Push Press are comparable scale for the HSPU