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January 24th, 2017


Skill:

Every 2 minutes for 5 rounds...

1 pull-over + 1 bar muscle-up + 3 chest-to-bar pull-ups

*Scaled:

2 strict toes-to-bar + 3 kipping toes-to-bar

Strength

5-RM touch-and-go power clean


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST