Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups
♀ 105-lb barbell
♂ 155-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.
In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
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