Workout of the day

Handstand Skill (week 2 / 4 )

Warm-up + Positioning + Strength

9 min Alt-EMOM
3 / 3 KB Arm bar (light)
15-20 sec Hollow hold on Floor with PVC, weighted if necessary
6 Z-press with 3 sec Pause in lockout (light)

* Building off last week. This week we will be doing the bottoms up
KB Hold opener with 2 DB's. Hollow holds will be similar to last week, only
this time they will be performed on the floor with the PVC overhead.

6 min EMOM
‍1 Wall-walk into 20 sec Handstand Hold

* If you are already quite proficient with HS holds,
try doing alternating shoulder taps while in the top of the
HS to make it more challenging.

‍

3-Rounds for time: (10 min cap)

12 Power-Cleans
12 C2B Pull-ups

Barbell weights:

L1: #65/95
L2: #95/135
L3: #110/155

3-Sets:

15 Banded Tricpe ext
15 Banded Lat Pull-downs
15 Pull-aparts