Friday – 032015

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15.4. . .Interesting new HSPU standards.

Warm-up/Injury Prevention
3 rounds NOT for time:
8 Strict burpees
8 Clean turnovers with empty bar, focus on elbow speed!
6 Squat jumps with empty barbell
6 Behind the neck presses with empty barbell

Workout of the Day
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

If you are not doing the Open, you will do a one to one 14 minute ladder of handstand push-ups and cleans.  If you can’t do handstand push-ups, you will do 2 wall walks, 1 clean, 2 wall walks, 2 cleans, 2 wall walks, 3 cleans. . .etc.  Wall walks stay at 2 reps per round and the cleans go up.

Post your scores to the Whiteboard.

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