Wednesday, June 13, 2018

A. 3 sets of:
Nose to Wall Hanstand Holds x 45-60s
Rest as needed

B. E3 x 5 sets:
3 Clean lift offs (to knee)
+
2 clean high pulls
+
1 High Hang Clean

C. 3 sets of:
8/8 Lateral KB step ups
rest 60s
8 Clean Grip RDL @ 30X1
rest 60s
45s Hollow Hold
rest 60s

D. For Time:
10 rounds of:
20 Double Unders
10 Power Cleans 65/45#

***Perform 1 set EMOTM, 
***Rest Until the top o the next minute
***If you bleed over into the next minute, finish the set your on and rest until the next minute starts.
*** The goal is to do all 10 rounds without bleeding over into the next round. 
*** The total time is your score or a 15 minute CAP