01/11/2016

Perfomance:

A. Every minute, on the minute, for 6 minutes:
Hang Power Clean x 4 reps @ 70-75% of 1-RM Clean

B. Three rounds for time of:
7 Muscle-Ups
14 Handstand Push-Ups

Followed immediately by . . .

Four rounds for time of:
400 Meter Run
15 Abmat Sit-Ups
30 Double-Unders

Competition:

A. Every minute, on the minute, for 6 minutes:
Hang Power Clean x 4 reps @ 70-75% of 1-RM Clean

B. 15 minutes to build to a heavy Split Jerk

C. Three rounds for time of:
7 Muscle-Ups
14 Handstand Push-Ups

Followed immediately by . . .

Four rounds for time of:
400 Meter Run
15 Abmat Sit-Ups
30 Double-Unders