Saturday 4 August

Zan back squatting

WOD:

 21-15-9
Hang squat clean with dumbbells @ 50/35 lb in each hand
Handstand pushups

SCALES:

Gold

21-15-9
Hang squat clean with dumbbells @ 40-45/30 lb in each hand
Handstand pushups with single ABMAT

Silver

21-15-9
Hang squat clean with dumbbells @ 35/25 lb in each hand
*Handstand hold @ 3 seconds + Shoulder Press @ heavy

*Perform the handstand/shoulder press complex for 10-8-6 reps instead of 21-15-9 like the hang squat cleans

Bronze

21-15-9
Hang squat clean with dumbbells @ scale as needed
Shoulder press @ heavy

WARMUP:

 Static drills
Pitcher’s warmup

MOBILITY OR SKILL WORK:

Skill

Rope climbs

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