with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible
No more than 5 attempts at a particular weight. Jump in weight however you like, but lift EVERY minute.
Post maxes to comments!
2 rounds, 60sec/each:
– tib ant stretch
– wall calf stretch
– weighted pike stretch
– super pigeon, 1min/position/side
A. 5min of AirDyne, then
5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)
B. do your squats! then
1 front lunge + 2 TnG split jerks. use racks.
C. strict handstand pushup work! let’s see how the headstand development has affected your hspu skill transfer
D. CompEx Session MetCon – 6:30pm at Foundation CrossFit