Briefing

The final workout of the 2017 Age Group Online Qualifier should challenge you from a weight perspective and from a gymnastics strength perspective. This workout will be slower paced for most athletes compared to the previous three AGOQ workouts. Warm-up well so you can approach the weights and handstand push-ups confidently.

AGOQ 17.4

2 rounds
10 Deadlifts, 315/225
20 Deficit Handstand Push Ups (4.5″/3″ Deficit)
30 Front Squats, 95/65

Scaled
255/175 DL, no deficit, 75/55 squats

Recovery

5-10 minute recovery row or ski