Gymnastics
Skills
Handstand push ups
Pistols
10min EMOM
4 false grip ring rows
4 pistols
METCON
10min AMRAP
4 ring push ups
12 box jumps 24/20
24 walking lunges
Weightlifting
Snatch complex
5 sets
1 snatch deadlifts
1 snatch pull
1 hang power snatch
1 hang snatch
1 snatch
Clean and jerk complex
5 sets
1 clean grip deadlift
1 clean pull
1 hang power clean
1 hang clean
1 jerk
Acc work
Crossover symmetry
3 movements 3×10
Firebreathers
For time and load:
21-15-9-6-3
Dumbbells thrusters 50/35
Chest to bar pull ups
14min time cap:
With the remaining time, find your 1RM snatch
Note: KABOOM!
Congratulations to all the athletes that did 18.4 tonight!!! So inspiring to see all of you pushing it!!! We’ll be running heats all day starting at 0530 all the way until 9pm. Make sure to sign up on RhinoFit. Now, crush it!!
18.4
Rx
For time:
“DIANE”
21-15-9
Deadlifts 225/155
Handstand push ups
Then
21-15-9
Deadlifts 315/225
50ft Handstand walk
18.4
Scaled
For time:
21-15-9
Deadlifts 135/95
Hand release push ups
Then
21-15-9
Deadlifts 185/135
50ft Handstand walk
Pro tip: Don’t be afraid to cut your rep scheme short, come off tension and make some reserve for the handstand push ups/hand release push ups. Once you start failing on those, it’s really hard to come back at it, don’t push to failure. Other than that, there’s not much to it. At the end of the day, this workout is more about your capacity at doing handstand push ups.
