Friday January 2, 2015

A. 3 Rounds of the following for Quality:

1. Strict Handstand Push-Ups Regular Height, AMRAP 30Seconds, rest as needed.

2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.

3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.

B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat 1 rep max in High Bar Back Squat with 1 second pause, work to heavy or max. No more than 3-4 working sets for this.

     - 315#

C. Clean and Jerk, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

D. 10 Minute AMRAP of the following:

45 Burpees

25 Box Jumps @ 30/24 inches

10 Muscle-Ups

     - 1 Round + 51 reps. Needed to go harder on burpees since over half the time was in the burpees! No missed on the muscle ups and broke into 3/3/1/1/2. Should have fought for bigger sets here too. Just didn't want to miss!