20171006

20171006:

Pause Overhead Squat: 15:00 to build to a moderate single with 3 second pause

Then,

3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Comp:
1. Handstand Pushup Tests
A) Max Strict Parallette Handstand Push-ups
B) Max Kipping Parallette Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

4. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (315/205)
21 Box Jumps (30/24)

5. Odd Object Conditioning
3 Rounds:
100 Meter Heavy Prowler Push
1:00 D-Ball Hold (150/100)

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