Thursday Workout

“Rowan”
6 Minute Time Limit
21-15-9 of:
115# Power Snatch
24″ Box Jump Over
Then:
AMRAP Handstand Pushups (HSPU) until time limit is reached
Weight Scaling:
Rx Men, Masters Men(40): As prescribed above
Rx Women, Scaled Men, Masters Men (50): 75
Masters Women(40): 65
Beginner Male, Scaled Women, Masters Women(50), Masters Men(60), Teen Male (16-18): 55
Beginner Female, Masters Women(60), All other Teen: 45
Youth (<12): 15
Box Scaling:
Rx Men, Rx Women, Masters Men(40,50), Masters Women(40): 24″ box
All others: 20″ box
HSPU Scaling:
Rx Men, Masters Men(40,50), Rx Women: HSPU
All others: Hand Release Pushups (HRPU)
Scoring: Total Reps
Additional Info and Movement Standards:
* Once completed with the 21-15-9, you perform as many HSPUs (or Hand release push ups ) until 6 minute time limit.
* Kipping HSPUs are acceptable
* If all box jump overs are completed, the total reps would be 90.
* Every HSPU or HRPU completed before 6 minute time cap is added to the 90 reps for total reps
* You can jump over the box, jump onto, step up, step down, however you choose to get over the box.
* Box jump over is completed when both feet are on the opposite side of the box from where you started.
* HSPUs must be done with head touching the floor, no abmat, and finish with arms fully locked out.
* Hand Release Pushups must clearly show that your hands are off the ground and your chest is touching the ground at the bottom of the movement
* Pushups start with your chest on the ground and finish with elbows locked out at the top of the press and body in a plank position