Rx+: Strict HSPU

TARGET SCORE
Target Rounds set 1: 7+

Target Rounds set 2: 5+

STIMULUS
We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.

WORKOUT STRATEGY & FLOW
Hang Cleans: This should be a light weight you can keep unbroken for at least 2-3 rounds. You can muscle clean if you feel confident that will last for the entire workout.

*Use hook grip from the start to prolong your grip endurance.

Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.

Front Squats: This should be a very light weight you can mostly keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!

(Strict) Handstand push ups:
The shoulder fatigue will have set in by now, which is why the rep count is lower.

We’d like unbroken or no more than 2 sets,preferably. Focus on a good tripod position and pressing through the ground in your mid palm!

Work to heavy single

Then...

4x5 @30-40% of heavy Single