Tuesday, December 1, 2015

WBS, KBS

Barbell & Accessory

A) 1 Power Clean + 2 Front Squat + 1 Squat Clean + 2 Jerk, 1-1-1-1-1

B) Dips 5x7

C) Handstand Hold Attempts 5x5

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Foundations 
5 RFT (20 cap)
15 Deadlifts, 95/65/45
12 Power Cleans, 95/65/45
9 Front Squats, 95/65/45
6 Push Press, 95/65/45


Conditioning 
5 RFT (20 cap)
20 UB WBS 20/14/10#
20 UB KBS 55/35/25#


Competition
AMRAP 15
30/20 Muscle-ups
150 Double-unders
50 GHD Sit-ups



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