20170322

20170322:

Power Clean & Jerk: 2×60, 2×65, 3x2x70

Then,

5:00 AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
5:00 AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Comp:
1. Power Clean & Jerk: 2×60, 2×65, 3x2x70

2. Clean Pull: 4x4x90

3. Front Squat: 3x4x80

4. Gymnastics Conditioning
3 Sets* of:
5 Strict C2B
5 Kipping Pull-ups
5 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar

5. Conditioning
For Time:
5RFT:
10 C2B
10 Ring Dips
10 Power Cleans (115/85#)
400m Run

6. Midline
EMOMx10:
Odd: :15 L-Sit
Even: 1 min D-ball Hold (150/100#)

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