20170503

20170503:

Power Clean: 3x3x65

Then,

For Time:
21 – 15 – 9
Goblet Squats (53/35)
Kettlebell Swings (53/35)
21 – 15 – 9:
Row for Calories
Burpees
21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

Comp:
1. Power Clean: 3x3x65

2. Clean Pull: 3x3x75

3. Back Squat: 3x3x65

4. Gymnastics Conditioning
3 RFT:
100 Double-unders
25 Kipping HSPU

5. Conditioning
For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run

6. Midline
A. 8x:20 L-Sit hold (Rest as needed)
B. 3:00 D-Ball Bear Hug Hold (150/100)

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