20170329

20170329:

Clean & Jerk: 2×60, 2×65, 2×70, 2×75, 2×80

Then,

3 RFT:
21/15 Cal Row
15 Pull-ups
9 Burpees

Comp:
1. Clean & Jerk: 2×60, 2×65, 2×70, 2×75, 2×80

2. Clean Pull: 4x4x95

3. Front Squat: 3x4x80

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

5. Conditioning
3 RFT:
21/15 Cal Bike
15 TTB
9 Burpees

6. Bike Conditioning
3x 4:00 for average wattage
Rest 1:00 between sets

7. Midline
2:00 D-Ball Bear Hug (150/100#)
:45 L-Sit
1:30 D-Ball Bear Hug (150/100#)
:30 L-Sit
1:00 D-Ball Bear Hug (150/100#)
:15 L-Sit

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