20170621

20170621:

Paused Front Squat: 10 minutes to find a 3RM, then 3x3x80%; 3 seconds in bottom, 10 seconds in top for all sets

Then,

4:00 AMRAP:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
4:00 AMRAP:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
4:00 AMRAP:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Comp:
1. Gymnastics Benchmark
A. Max Strict Parallette HSPU
B. Max Kipping Parallette HSPU

2. Strength Benchmark
1RM Back Squat

3. Conditioning
4:00 AMRAP:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
4:00 AMRAP:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
4:00 AMRAP:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

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