Workout 3: Scorecard

(Set a 20 minute running clock, this should be running upward)


Part A: 0-7 mins = AMRAP (Reps)

2 Strict Handstand Push Ups 10 Power Clean 4 Strict Handstand Push Ups 10 Power Clean 6 Strict Handstand Push Ups 10 Power Clean 8 Strict Handstand Push Ups 10 Power Clean etc... (add 2 HSPU each round)

RX – 60/40kg, Strict HSPU

Masters/Intermediate – 50/35kg Kipping HSPU w/ 1 ab mat

Scaled – 45/30kg Hand Release Push Ups . . . 7-10min = Rest (Do not begin part b until the 10min mark!) . . . PART B: 10-20min = For Time


35 Wall Balls 1 Power Clean 28 Wall Balls 2 Power Cleans 21 Wall Balls 3 Power Cleans 15 Wall Balls 4 Power Cleans 9 Wall Balls 5 Power Cleans

RX – 100/70kg WB - 9/6kg H - 10'/9'

Masters/Intermediate – 75/55kg WB - 9/6kg H - 10'/9'

Scaled – 50/35kg WB - 6/3kg H - 10'/9' . . . MOVEMENT STANDARDS

HANDSTAND PUSH-UP The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping permitted for Intermediate and Masters ONLY

HAND RELEASE PUSH-UPS Athletes start at the top of the push-up position with elbows locked. Athletes must then lower themselves to the floors, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position. Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.

POWER CLEAN The barbell begins on the ground. The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position. Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

WALL BALL The wall ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count! Athlete must squat below parallel for the rep to count. . . . PART A SCORE - AMRAP (Reps) Scored under Workout 3a

PART B SCORE - For time Scored under Workout 3b. The time you need to submit will be somewhere between 10-20 minutes. When you finish your last rep in Part B, look at the clock, the time on the clock is your time for Part B. (Do not attempt to do any math here, it really is, simply, the time you see on the clock) If time cap is reached, score is cap (TC) plus total reps completed

REMINDER You can NOT begin Part B until the 10 min mark!

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