20161025

20161025:

Hang Squat Clean: 5x3x70%, from mid thigh

Then,

4:00 AMRAP:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

4:00 AMRAP:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

4:00 AMRAP:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Extra Credit/Comp:
1. Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU

2. Conditioning
4x750m Row, 2:30 min rest

3. Midline Conditioning
A. Accumulate 2 mins in L-Sit
B. 4×15 Weighted Hip Extensions
C. 50 GHDSU

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