21-15-9 reps for time of:
Hang squat cleans
Handstand push-ups
♀ 35-lb. DBs ♂ 50-lb. DBs
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Compare to 120604.
Scaling this WOD
Intended time domain is sub-10 min. Complementary movements allow for quick transitions. Choose a load for the cleans that allows for each round to be completed within 3 sets or less.
Beginner
21-15-9 reps for time of:
Hang squat cleans
Push presses
Women 15-lb. dumbbells
Men 25-lb. dumbbells
Watch The Dumbbell Hang Clean and The Dumbbell Push Press from the CrossFit Journal. The load has been reduced, and the handstand push-ups are changed to push presses to mimic the movement pattern of kipping handstand push-ups.
Intermediate
21-15-9 reps for time of:
Hang squat cleans
Handstand push-ups
Women 25-lb. dumbbells
Men 40-lb. dumbbells
The load has been reduced. If unable to complete the first set of handstand push-ups within 5-7 sets, consider decreasing the reps.
Originally published June 5, 2017.
WOD 170605 Tips With James Hobart