wod
Rx
16 min AMRAP
6 front squats 205/145
6 deficit handstands
intermediate
16 min AMRAP
6 front squats 135/95
6 handstand pushups
beginner
6 DB front squats 35/25
6 pushups
warmup
5 min
-30 sec of shoulder taps
-30 sec of pushups
-30 sec slow air squats
-30 sec bear crawls
-30 sec slow air squats
4 min
3 sets
5 partial wall walks
5 muscle cleans and 5 front squats
8 min
hang power cleans
front squats
hang squat cleans
squat cleans
10 min
build up to a heavy 1 rep squat clean
*should be heavier than workout weight
4 min
3 front squats at working load
3 deficit handstand pushups, or scaling that you are planning to use