21-15-9 reps of Hang squat clean & HSPU Workout
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
I changed this up and used a barbell with 105 lbs. This was heavier than Rx, but I used a barbell to enforce the clean and squat clean with the bar, rather than let the dumbells throw my movement pattern off.
I liked this WOD and I was surprised at both how well the squat cleans went as well as how hard the HSPUs felt.
I did this in 8:58
I felt pretty good. I don't think the bar was rotating well as my wrists were feeling it a bit on the squat cleans and sometimes I was not rotating the wrists enough.
I was getting into the squat well in advance and opening up the hips well overall though.
I went to kipping about after amybe 10 reps. I was goign to keep on going but I was pushing the pace pretty hard.
I warmed up with normal stuff and then started practicing about 5-6 reps at a time with increasing weights of the hang squat clean:
45, 75, 95, 115
Post WOD I just stretched for a while and went home.
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