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16.12.2015

A. Make 5 attempts at the complex for load:

1 Power Clean +

2 Shoulder to Overhead +

3 Front Squats

  

B. Complete the following for time:

5-4-3-2-1

Hang Power Cleans (100/70kg)

strict HSPU

 

18.30 Gymnastics

 

A. 3 Sets of:

A1. :5 - :10 Bent Arm False grip hold on rings

A2. :15 - :30 Dip Bottom hold on rings

 

B. 3 Sets of:

B1. :15 False Grip hang from rings

B2. :15 Ring Support hold

 

C. 5 Sets of:

C1. 10 Bulgarian Ring Dips (from Box/feet on floor)

C2. 10 False grip Chin-ups on rings (False grip ring rows)

 

D. 3 Sets of:

15 MU Transitions on rings

 

19.30 Weightlifting

A. Clean & Jerk (squat clean + split jerk)

A.1 Max out in singles.

 

B. Barbell Chipper

20 deadlifts

20 power cleans

20 hang cleans

20 thrusters

20 push-presses

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