Warm up: 5 sets of 75 unbroken dubs


30 min AMRAP
20 Caloire Row
15 Handstand Push Ups
5 Squat Cleans 225/155#
*Alternate rounds with a partner. Also don’t get stuck on hspu. Switch to a rep count or movement like push up that you can get down in one set during the first few rounds. Later in the workout a strategic two sets is just fine. The Barbell is meant to be a challenge from the start. Heavy enough that you need to focus on each rep.

B) 3 rounds
30’ front rack lunge 50’s/35’s
15 clean and jerks 50’s/35’s
30’ hsw
15 burpee box jump overs 24/20

C) 30 min run(2 min slow/1 min fast x 10)

D) weakness

Thursday, January 18th, 2018 at 9:44 pm / Competitive