TUE04SEP2016

WOD

Strength
Hang Clean – In 10 minutes, work up to Heavy but Perfect Single
THEN @ 75% of today’s best, 0ne full clean every 20 sec. for 3 min.

 

Conditioning
AMRAP in 14 minutes:
200M Run
7 thrusters (95/65 | R+ 115/75)
60 sec rest

Extra

Skill
4 min. tabata – Freestanding Tripod HS hold

Tempo Strict + Kip HSPU: 8 sets of 2 +2
-3 sec. hold at top
-3 sec. lowering
-1 sec. active hold in bottom
-Fast up

4 supersets
-6 weighted back extensions w/ 2 sec. hold at top
-15 hollow rocks

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