Monday, Dec 29, 2014

A. Every 2 minutes, DO 3 FULL cleans @ 105/145 lbs and 7 kipping hspu x 5 sets. If you make 5 sets, go to 5 cleans and 10 kipping hspu for 3 extra rounds. 

NOTE: to do prescribed you must have a minimum 1RM clean of 135/185 lbs

B. Row 30 sec AFAP
     Row 30 sec at 50 %
     10 sets

C. 10-1 ladder
    Push Press 65/95 lbs
    KB Swing 35/55 lbs

NOTE: you can start with B or C, but make sure you take a 5 minute rest between.