20161018

20161018:

Hang Squat Clean: 3x3x70%, from mid thigh, drop from the top

Then,

20:00 AMRAP of:
10 Deadlifts
10 HSPU
50 Double-unders
Rest 1:00

Extra Credit/Comp:

1. Gymnastics Push Conditioning
Ninja: 5×5 unbroken strict Parallette HSPU, 1 min rest between sets
Advanced: 6×4 unbroken Parallette HSPU, 1 min rest between sets
Intermediate: 7×2 unbroken Parallette HSPU, 1 min rest between sets
Beginner: 10×1 unbroken strict Parallette HSPU, 1 min rest between sets

2. Conditioning
21:00 EMOM:
Min 1: 10 RDL (50% of 1RM)
Min 2: 20 GHDSU
Min 3: 50 Double-unders

3. Row Conditioning
4x 2 min row at 2k pace, 1 min rest

4. Recovery
100 Band Pull Aparts

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