CF 03-01-13

A. Front Squat. 3, 3, 3. 2-3 min rest. (105; 115; 125; 135)
B. Handstand Push Up. 3 sets max reps (head to floor or 1 AbMat at most).  Rest as needed.  Or 10-20 controlled negatives (head to AbMat).
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Each minute on the minute for 24 minutes:
Odd minutes: 1 Squat Clean + 3 Hang Squat Clean + 1 Squat Clean* (85#)
Even minutes: 6 Pull Ups**

*For cleans, try to use the weight from last week or 5-10 more pounds.
**For pull ups, they will be 6 unbroken reps of one of these:
-L-Pull Ups
-Chest to Bar (if no L-age is possible)
-Strict Chin Over Bar (if neither of the above are possible)
-Kipping Chin Over Bar (if none of the above)
-Strict with Band (see above comment)