Thursday, January 15, 2014

A. AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
15 kettlebell swings 35/55 lbs
3-8 strict ring dips
Rest 3 minutes.
6 sets 

No ring dip? Bar dips
No bar dip?

B.  3 Rounds for Time:
    Hang Power Clean x 7 85/125 lbs
     Kipping hspu x 15
    goblet squats 35/55 lbs x 20

Hang power cleans should be unbroken for all 3 rounds.
Kipping hspu can be done in 2-3 sets
Goblet squats unbroken.