Wednesday, April 13, 2016

Bar Muscle-up, HSPU, Power Cleans

WOD

Barbell & Accessory 
A) Clean & Jerk, 5x3 @ 70% of 1 RM
B) Handstand Holds, 5x5-10x
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
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Foundations 
Partner WOD / AMRAP 20
50 Air Squats
50 Push-ups
50 Sit-ups
50 Cal Row
50 Box Jumps, 20"
50 Lunges
50 Reverse Hypers
50 Hollow Rocks
50 Mt. Climbers
50 Burpees


Conditioning 
AMRAP 15
1 Bar Muscle-up
3 HSPU
5 Power Cleans 135/95 |  115/80


Competition 
For time (20 cap)
50 HSPU
75 GHDSU
100 Pistols


*Kicker
AMRAP 3:  KBS 55/35  | Masters 45/25



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