June 25, 2018

June 25, 2018

3 rounds:

30 pvc pass thru

30 pvc good mornings

30 medicine ball cleans

30 sec handstand hold/straight arm plank


Clean and Jerk - 5 min wu + every 2 mins at sets listed.

notes :
set 1 = 5 reps tng @ 65%
set 2 = 3 reps tng @ 75%
set 3 = 1+ reps tng @ 85%


Shoulder Press - 5 min wu + every 2 mins @ sets listed.

notes :
set 1 = 5 reps tng @ 65%
set 2 = 3 reps tng @ 75%
set 3 = 1+ reps tng @ 85%


for time :
21-15-9 of :
power cleans (135/95)
handstand pushups
toes to bar

notes :
- level 2 = 95/65 lb barbell, 12-9-6 hspu and t2b.
- level 3 = 75/55 lb barbell, pike hspu, hanging leg lifts.
- 18 minute time cap.

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