a) warm up shoulders, wrists and lower back
b) 3x
3 hspu
1 clean
c) 15.4 8min amrap
3 Hanstand pushups
3 power clean 185/125lbs
6 hspu
3 P clean
9 hspu
3 p c
....
This workout will come down to how good your handstand pushups are.
If you are a beast with handstand pushups, try not to break them up until around the round of 12.
The cleans need to be either tap and go's or very fast singles. If you tap and go, they need to be fast, they cant rest at the top for too long.
If you handstand pushups are bad, small sets will be key. Focus on a large pop of the hips. Spend minimal time resting while in the handstand position. If you must rest, rest in the bottom of the kip, for reference, watch Panchik from last nights announcement, taking a double bounce on each kip for a split second to catch his breath and rest.
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