Friday, August 8, 2014

A. AMRAP Kipping HSPU in 30 sec
rest 30 sec
5 sets

Intermediate go on a 60 sec clock (may be to plates)
rest 60 sec.
5 sets

Beginner:  Downward dog eccentric only x 15 sec eccentric x 1 rep x 7 sets; rest 90 sec.

B.  5 Rounds for Time:
     Power clean and jerk x 7 105/155 lbs
     Kipping muscle ups x 3/5

No Kipping Muscle up?  Do 10 chest to bar kipping pull ups.

No Kipping pull up? Use a band (if you have a 30 sec eccentric) x 10 reps