Today:
Skill:
Work on Cleans/Handstand PU
WOD: "Diane". 21/15/9 of: Deadlift/Handstand PU.
Benchmark Men's weight is 225.
This workout will be tough to perform at benchmark standards. If you can perform 3 reps of each, you can do 7 sets of 3 for round one, 5 sets of 3 for round 2, etc. If you can't perform even this many reps drop the weight. If you need a spot on HSPU take them any way you can get them. Self spotting on the Smith Machine is the one time you are allowed to use this piece of junk. You can hook your heels on the bar and pull yourself up. If any form of HSPU is beyond you, do a dumbell shoulder press with no leg/hip assist - it's closer kinetically to the HSPU.
Don't worry if this one takes you more than half an hour.
