15:00-43:00

AMRAP 12 Minutes
18 Hang Power Cleans (95/65)
18 Push Ups
-Rest til 20:00 (35:00 on an hour running clock)-

AMRAP 8 Minutes
12 Front Squats (95/65)
6 Strict Handstand Push Ups

SCALING

AMRAP 12 Minutes
18 Hang Clean (75/55)
12 Push Ups
-Rest til 20:00-

AMRAP 8 Minutes
12 Front Squat (75/55)
4 Strict Handstand Push Ups

The SCALING aim is to use a light weight and have unbroken barbell sets and manageable push up/strict handstand push up sets.

Scale to finish near the target score:

Score is reps (rather than rounds + reps) to keep the leaderboard cleaner

TARGET SCORE
Target Rounds set 1: 8+

Target Rounds set 2: 6+

Minimum rounds before scaling set 1: 6

Minimum rounds before scaling 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 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 easily 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. Focus on a good tripod position and pressing through the ground in your mid palm!