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Posted: January 23, 2018

Wednesday, 24th January

Unicorn Daily Challenge

Every 90s x 6 Rounds:

18/14 Calorie Row
Max Kipping HSPU

In this couplet, the athlete would have any time remaining in each 90s window following the row to complete handstand pushups. As an example, if an athlete rows the 18/14 calories in 55 seconds, they would have 35 seconds for max repetitions before the following round starts.

lowest round counts as the score.

Warm-up

21-15-9:
Calorie Bike, Row, or Ski Erg

With an empty barbell:
7 Good Mornings
5 Back Squats
3 Pausing Front Squats
5 Hang Muscle Cleans
7 Stiff-Legged Deadlifts

2 Rounds, gradually building in intensity:
1 Wall Walk
5 Calorie Row
3 Kipping HSPU
5 Calorie Row

Strength: Stamina Squat

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements.

Hang Over

3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees*