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