11/17/2014

11/17/2014

 

SESSION 1
1. With a running clock…
A. at the 0:00

AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 40/30″
5 Squat Cleans, 155/105

B. at the 5:00
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

NOTE: One barbell for all three wods, only the athlete can change the weight. If athlete is close on bar MU sub banded bar MU otherwise sub 5 ring dips 

SESSION 2
1. Squats

6×6 Front Squats, across