From the Bar to the Floor

This Sunday's workout is a couplet of hang squat cleans and handstand walks. The hang squat clean rep scheme follows a descending pattern from 10 to 1. After each set of hang squat cleans—that is, whenever you break to rest—you perform a 50-foot handstand walk. The goal is to push for unbroken hang squat cleans to minimize the time spent on handstand walks.

To scale the hang squat cleans, you can reduce the load to maintain proper form and intensity. For the 50-foot handstand walk, there are several progression options. You can elevate your feet on a box and walk in a full circle, perform 20-30 shoulder taps while holding a handstand, or do 20-30 bear crawls as a substitute.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 minute each:

- KB swings
- KB Goblet squats
- Plank hold/with shoulder tap
- Bear crawl/with kick-up

Then
- Clean drop sequence

Tech

- Hang squat clean
- Handstand walk and progressions

WOD

Hang squat clean 10-9-8-7-6-5-4-3-2-1 @75/115 #

- Perform 50’ handstand walk every time you break.

Cool Down