DATE

2022/10/06 DONNERSTAG Lessonplan

RX
4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars

INTERMEDIATE
4 rounds for time:
:30 handstand hold
7 squat cleans (34/52 kg)
14 knees-to-armpits

BEGINNER
4 rounds for time:
:30 plank hold
7 hang squat cleans (15/20 kg)
14 hanging knee raises

TIMECAP: 20:00

HANDSTAND WARM-UP | 7:00
1-2 sets:
:30 shoulder taps
10 kip swings or ring rows
:30 inchworms
10 kip swings or ring rows

1 set:
:30 partial wall walk
10 sit-ups
:30 partial kick-up
10 lying toes-to-bars
:30 wall walk hold or handstand hold

SQUAT CLEAN PROGRESSION | 6:00
3 Deadlift
3 Deadlift to mid-thigh
3 Deadlift and shrug
3 Muscle clean
3 Front squat
3 Hang squat clean
3 Squat clean

SQUAT CLEAN WARM-UP | 5:00
3 sets:
3-5 squat cleans

POST-WORKOUT: | 10:00
Accumulate:
200-ft. handstand walk

Beginner option:
With a partner:
3 sets:
25-ft assisted handstand walk
• Each partner does 3 sets

Advanced option:
EMOM 5:
12 free standing shoulder taps (6/arm)

STRETCHING | 4:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift