20171003

20171003:

9:00 EMOM (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Then,

5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Comp:
1. Handstand Push-up Test
Max Strict Handstand Push-ups

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (135/95)

3. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

4. Midline
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)

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