20160920

20160920:

10:00 Hang Squat Clean Practice

Then,

With a running clock…
AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU

Extra Credit/Comp:
1. Run Conditioning
4x(400m Run fast + 200m Run easy + 400m Run fast )
No rest between distances
Rest 3 minutes between sets

2. Midline
50 GHDSU
50 Hip Extensions
120 Second D-Ball Hold, 150/100 (Bear Hug Style)
35 GHDSU
35 Hip Extensions
90 Second D-Ball Hold, 150/100 (Bear Hug Style)
20 GHDSU
20 HIp Extensions
60 Second D-Ball Hold 150/100 (Bear Hug Style)

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