Tuesday Npvember 11, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
10-12 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1.1.1
10 Chest to Bar Pull-Ups
30 Double Unders or 10 Triple Unders
     - HSPU's took forever. I don't think I even did all reps the last 2 rounds

+
3 Rounds of the following:
20 Feet Handstand Walk or Handstand Holds
6/pistols each side alternating
3-4 Muscle Ups or 4-5 Muscle Ups
+
B. Behind the Neck Jerk Push Press(+2 reps) + Front Rack Push Jerk(+1 rep)
     - Worked to 205
C. Clean Deadlift @ 105% of best clean, 5 reps x 3 sets, rest 1:30 between sets.
     - 295#
D. Hang Power Clean @ 65%, 5 reps x 5 sets, rest 1:30 between sets.

     - 185#