20170822

20170822:

Hang Power Clean:3x3x70

Then,

4:00 AMRAP, rest 4:00
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row

4:00 AMRAP, rest 4:00
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row

4:00 AMRAP
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row

Comp:
1. Running Conditioning
3 sets of:
(5×1 min on True Form, rest :20)
1 minute rest between sets

2. Gymnastics Conditioning
3 Sets* of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

3. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

4. Conditioning
AMRAP 4
15-12-9
Wallball (30/20)
GHD Sit-ups
Max Calorie Assault Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallball (30/20)
Toes to Bar
Max Calorie Assault Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallball (30/20)
GHD Sit-ups
Max Calorie Assault Bike in time remaining

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