11.8.16

BB CYCLING

1) 5X1 1 Paused Clean

+ 1 Paused Hang Clean

+ 1 Paused Hang Clean from

Power Position (3 count pause at

knee for first two, then in power

position for third) – work to a

maximal complex

rest as needed

2) 5X1 Push Press

+ 2 Push Jerks + 3 Split Jerks

– work to max complex for the day,

rest as needed

Strength/GST:

1a) 4X30sec accumulate L-Sit

on rings in support, rest 90sec

1b) 4X5 Strict HSPU

+ ME UB Kipping HSPU

– after last strict rep

(without getting off wall) perform

ME UB Kipping HSPU, rest 90 sec.

Alternate Sets

Metcon:

12:00 AMRAP of:

9 Power Snatches 115/75#

12 C2B Pullups

15 Burpee Box Jump Overs 24/20