4 Rounds for Time
15 Hang Snatches
12 Box Jump-Overs, 24/20″
9 Strict Handstand Push-ups
Load: 75/55lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): The primary focus of our warmup today should be on the handstand push ups. Use some inchworms and wrist circles to get the arms and wrists ready to go. From there, some handstand holds, along with some negatives will get you ready to push.Â
Stimulus:Â Pressing and Grip EnduranceÂ
Strategy: We have a short dense piece today. The snatches should be unbroken throughout the workout. The box jumpovers should almost be like an active rest, shaking out the arms to get ready for the handstand push-ups. The push ups should have form in mind as the priority.
- Strict Handstand Push-ups-Â Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position.Â
- Â Hang Snatches- You can use either a wide or narrow stance for the snatches, depending on preference. Keep your arms long and allow for a quick snappy turnover to keep the arms fresh.Â
Looking to build confidence in your Handstand Pushup? Â You can make huge Handstand push-up gains by following these simple drills in this video!
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