May 14, 2018

May 14, 2018

8 minute clock to complete :

200 meter run

+

2 rounds

20 band pull aparts

20 band pass thrus

20 band overhead squats

20 sit ups

+

200 meter run

Snatch - 5 min wu + 5 sets, every 1:15 perform 3 reps.

notes :
- when listed as "snatch", receiving bar in squat is implied.
- can power snatch if needed.
- reps can be singles or touch and go.
- build set.


Overhead Squat - 3 min wu + 5 sets, every 1:15 perform 3 reps.

notes :
- bar comes from ground.
- build set.


for time :
7 rounds of :
3 squat cleans (135/95)
3 handstand pushups

notes :
- rx+ = muscle ups
- level 2 - 95/65 lb, handstand pushups
- level 3 - load of choice, pike handstand pushups or hand release pushups
- 6 minute time cap.
- 3 minute rest at conclusion


for time :
5 rounds of :
3 squat cleans (135/95)
3 handstand pushups

notes :
- rx+ = muscle ups
- level 2 - 95/65 lb, handstand pushups
- level 3 - load of choice, pike handstand pushups or hand release pushups
- 5 minute time cap.

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