Saturday 4/23/16

1) Strength

5×3 Squat Clean+Split Jerk

Drop and reset each rep

Start at 60% and only move up if all reps in a set feel perfect

2) Conditioning

5 Rounds

9 Power Cleans (135/95; 110/80; 85/65; 65/50)

3 Strict Handstand Push-ups; 3 Kipping Handstand Push-ups; 10 Sec. Handstand Hold+3 Push-ups; 10 Sec. Plank Hold+3 Push-ups

3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 3 Jumping Chest-to-bar Pull-ups; 3 Jumping Pull-ups

 

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box

12 Ring Dips; 6 Rings Dips; 12 Jumping Ring Dips; 6 Jumping Rings Dips

200m Run

Rest 1:00