3/5/14

3/5/14
Warm Up

3 rounds not for time of:

5 Seated Band Muscle-Ups

5 V-sit Hip Extensions

5 Hollow/Arch Swings on the Rings

Weightlifting

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

20 minute AMRAP of:

50 KB Swings 24/16kg

25 HR Push-ups

4/3 Muscle-ups

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