Tuesday December 23, 2014

A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 2.2.1.
     - Got 5 reps every set! Technique is coming along.
2. L-Sit AMRAP 20 seconds, you may come down during this time period.
3.  Practice Free Handstand Holds, 30 seconds on clock.
B.  2 Power Clean from mid-thigh position, on the minute, every minute x 12 minutes @ 70%-75%
C. Power Snatch(+1) + Snatch Balance(+1) x 3 sets @ 65%-70%, rest as needed between sets.
D1. Close Grip Bench Press @ 30x1, 3-5 reps x 4 sets, rest 2 minutes between sets.
Compare to December 9^th, 2014
     - 185#D2. Heavy DB Tripod Bent Over Row @ 31x1, 6 reps/each side x 4 sets, rest 2 minutes between sets.
     - 75#