Monday, April 3, 2017

HSPU, Power Cleans, Double-unders

WOD

Bar Work - Back Squat 5@70%, 3@75, 1@80, 5@75, 3@80, 1@85, 10@60%

Skill - T2B Progression - 3 Rounds: 5 Arch to Hollow, 5 Knee-ups (pull to arch each rep), 5 Knee-up + toe flick + refold and drive feet towards the floor pulling to arch each time

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Body Weight Only (BWO)
For time / 15 cap
100 Lunges
Walk/Jog/Run 400m
100 Push-ups
Walk/Jog/Run 400m

Foundations 
For time / 17 cap
50 KBS, 55/35 | 45/25
40 Goblet Squats, 55/35 | 45/25
30 Burpees, 25/15# plate
20 Cal Bike
10 Bear Complex 95/65 | 75/55

Conditioning 
4 Rounds / 3 min clock
10 Bar Facing Burpees
15/12 Cal Row
Max Clean & Jerks 135/95 | 115/80
*Score = total C&J's

Competition 
3 RFT
6/4 Ring Muscle-up / Masters:  Jumping BMU
10 Power Snatches 115/80 | 95/65
20 Box Jump Overs 24/20"

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Kicker
Rest 1 minute after your WOD
-then
AMRAP 1:  Bike for cals

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