Skill:
Handstand & Handstand Push-ups
-then-
Every 1:00 for 8:00
0:10 Negative + 2 Kipping HSPU
-or-
2 Wall Climbs
Metcon:
10:00 AMRAP
1:00 Pull-up
1:00 Dips
1:00 Pull-up
1:00 Dips
1:00 Pull-up
1:00 Dips
1:00 Pull-up
1:00 Dips
1:00 Pull-up
1:00 Dips
Competitors:
Clean Warm-up:
3 Rounds of 3 Reps each movement with empty bar:
Muscle Clean, High Hang Squat Clean, Hang Clean, Clean.
EMOM for 8:00
1 Squat Clean
Add 5/2.5kg , get heavy
-2:00 Rest-
EMOM for 8:00
7-10 Toes to Bar – choose reps prior to start and stick with them until the end, don’t change in the middle.
1 “Heavy” Squat Clean – the one you found in previous EMOM