20161104

20161104:

15:00 to work to a heavy 5-rep Strict Press

Then,

For time:
Row 1,000m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (70/53#)

Extra Credit/Comp:
1. Snatch: 2×65, 2×70, 3x2x75, 4x1x80

2. Clean & Jerk: 2×65, 2×70, 3x2x75, 4x1x80

3. Back Squat: 3×60, 3×70, 2x3x75, 2x2x80

4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (135/95#)
Double Russian KB Swings (1.5/1 Pood)

5. Gymnastics Conditioning
12:00 EMOM:
Min 1: 3-6 Muscle-ups
Min 2: 3-6 Deficit HSPU – you choose the deficit

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