Tuesday, March 11, 2014

Oly:
1) Hang Clean + 2 Jerks AHAP -- Hang Clean below the knee
2a) 3 Strict Press + 5 Push Press AHAP
2b) Hang Power Clean TnG Triples

Gymnastics:
Depending on hands:
Option A - EMOM 12:
3 Muscle-Ups
7 T2B

or

Option B - EMOM 12:
Odd: Max HS Walk for 3 mats, work on turn around and try to go back
Even: 5-10 Bridge-Ups with 3second hold at top, 5-10 Hollow Rocks

Conditioning:
5 Rounds of 3min on, 1min off:
250m Row
10 DB Snatch (5r/5l) 100# (or 15 @ 70lb)
1 Rope Climb
*Continue where you left off*