Friday December 12, 2014

A. 3 Rounds of the following for Quality:
1. KippingHandstand Push-Ups Regular Height, AMRAP 18Seconds, rest as needed.
     - 8, 12
2. Handstand Taps
3. Ring Plank Holds Front Lean Rest Position x 35 seconds total accumulation, rest as needed.

B. Front Squat @ 2 second pause in bottom, work to heavy or max 3RM
No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - 235#

C. Snatch, 73% x 1 rep x 3 sets, 75% x 1 x 3 sets, rest as needed between sets.
       - 165#
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 82% x 3 sets, rest 2 minutes between sets.
     - 205#
+
10 Minute AMRAP of the following:
Row 250 Meters
3 Muscle Ups

     -6 Rounds + 200M. Missed only one Muscle up in the 6th round. Made it on 2nd attempt