Cleans & Chest to Wall Strict HSPUs

Stimulus and Strategy:

Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be challenging. These may be performed as power or squat cleans.

Scaling:

Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Warm-up | 4:00

2 sets:

50' bear crawl

50' lateral bear crawl

10 alternating Spiderman stretches

10 banded good mornings

10 ATY raises

TECH | 3:00

Demonstrate: clean and wall facing strict handstand push-up

Specific Warm-up | 17:00

Clean Warm-up | 4:00

5 RDLs (warm up our posterior chain glutes, hamstrings, lower back, and core)

5 Clean grip DL (more squat than conventional deadlift)

5 Deadlift + shrug (on your toes with the shrugs)

5 Muscle cleans (speed from the hips and fast elbows)

5 Front rack elbow pumps with some lateral movements (open up shoulder scaps)

5 Hang power cleans (timing through the hips and keeping barbell close to body)

6 Ankle rocks with barbell

5 Tall cleans (drop fast under barbell)

5 Power cleans

5 Squat cleans

Clean Build-up | 7:00

Establish to 80 - 85% of your 1 RM.

Chest to Wall Handstand Push Up Progression | 6:00

5 pike push-ups (feet on floor or box) - Head reaches out in front of the hands.

1 wall walk + :30 wall facing Handstand hold

3-5 Wall facing handstand push-ups

OR:

3-5 strict handstand push-ups

Break | 2:00

WOD | H:30

RX:

10-8-6-4-2 reps for time of:

Cleans

Chest-to-wall strict handstand push-ups

♀ 155-lb barbell

♂ 225-lb barbell

Intermediate option:

10-8-6-4-2 reps for time of:

Cleans

Strict handstand push-ups

♀ 115-lb barbell

♂ 165-lb barbell

Beginner option:

10-8-6-4-2 reps for time of:

Cleans

Pike push-ups

♀ 35-lb barbell

♂ 45-lb barbell

Cooldown | 4:00

1:00 elbow-to-instep/leg

1:00 scorpion stretch/side

Enjoy!