Sunday, Dec 15, 2013 Bring on the Skills!

A. Power clean from blocks
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. If you have a decent kick up to handstand against the wall and you have graduated to elevated head chest to wall hspu, now is the time to work on your kipping handstand push up (CrossFit style).

If you are brand new to the movement, simply work on it for 15 minutes.

 If you are familiar with it, but need to work on speed and volume, do the following:
AMRAP Kipping HSPU in 2 minutes.
rest 2 minutes
4 sets 

Or, if they are not a problem for you, do the following:
Every minute on the minute, do:
5 kipping hspu
In the remaining time, do AMRAP kettlebell swings until you hit 100 swings.  35/55 lbs 

If you are working on downward dog hspu, please do 5 reps x 5 sets; rest 100 sec.