Sunday, 7/3/16

1)Conditioning

5 Rounds

3 Strict Handstand Push-ups; 3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Push-ups

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Banded Strict Pull-ups; 3 Banded Strict Pull-ups

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

*6 per arm

2) Strength

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 75% 1 RM

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 85% 1 RM

Complete within 15:00

3) Interval (Extra Credit)

3 Rounds

15 Front Squats (135/95; 110/80; 85/65; 65/45)

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders

Rest 1:00