09-15-14

AM

A. Triple Under Practice. 5 min

 

B. HS Walk Practice. 10 min

 

C. Single Arm Hang From Rings. AMSAP. 1 min rest between arms. x5 per arm

(R: 30s, 20s, 20s, 20s, 15s L: 20s, 20s, 15s, 15s, 22s)

 

D. Russian Dips. 30 reps.

 

E1. Hollow Rock. AMSAP unbroken. 30s rest (32s, 22s, 28s, 25s, 25s)

E2. Arch Rock. AMSAP unbroken. 30s rest (20s, 25s, 25s, 25s, 28s, 20s)

x6

PM

A. Hang Power Clean.  1 every 20 seconds x 10 min. let go of bar every rep... fast elbows. (125#)

 

B. Hang Squat Snatch. 5 reps. 2 min rest. x4 (75, 80, 85, 90x4, 90x4)

 

C. Thruster 45#. 50 for time. 4 min rest. x3 (2:07; 2:44; 2:45)