March 18, 2013

Oly:
1) 5X 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk, EMOM. (175#)
2) 5X 1 Hang Power Snatch + 1 Power Snatch, EMOM (135#)

Gymnastics:
1) 5X4 Bar or Ring Muscle Up, EMOM
2) 5X10 UB GHD Sit Ups, EMOM

Conditioning:
1 minute ME Handstand Push Ups.
-then (no rest)-
4 minute AMRAP of:
10 OHS @ 115/75#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Handstand Push Ups.
-then (no rest)-
4 minute AMRAP of:
10 OHS @ 115/75#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Hand Stand Push Ups.
Did 56 HSPU total and 210 reps, Rx