Friday, 051719

Performance:

A. Ladder – 7 min clock

1 sqT clean 225/153

2 strict hSpu

2 SqT cleans

4 strict hspu

3 sqT cleans

6 strict hspu

4 Sq C

8 s hspu

5 Sq C

10 s hspu

Etc

*

B. 5 rds

12 Ghd sit-ups

15/12 cal Asaault Bike

#

Competition:

Afap – Ladder 1- 5 SqT cleans + 2.4.6.8.10 hspu

1 SqT clean 225/153

2 pbar HSPU (6/4”)

2 SqT cleans

4 pbar hapu (6/4”)

3 squat cleans

6 pbar

4 squat cleans

8 pbar

5 squat cleans

10 pbar HSPU

*

B. Aerobic Work:

5 rds

15 Ghd sit-ups

15/12 cal bike

400m run

*

C. Weighted pull-ups

(On rings)

3-3-3-3-3-3

*

D. Becomplete

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