Muscle
Upper

Metcon
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.

Test

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes

1. Front Squat
   3×2 @ 80%
   1×1 @ 83%, 86%, 89%, 92%

2. Barbell Conditioning
   On the Minute x 5:
   5 Touch and Go Squat Cleans
   Same weight across.

3. Conditioning
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (155/105)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (135/95)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (115/80)
   15 Burpee Box Jump Overs (24/20)

4. Bike Conditioning
   8 Rounds:
   15 Seconds Max Effort
   1:45 Recovery Pace

5. Gymnastics Conditioning
   For Quality:
   30 Strict Chest to Bar Pull-ups
   30 Strict Handstand Push-ups
   30 Strict Pull-ups
   30 Push-ups
   30 Ring Rows
   30 Strict Ring Dips

3 rounds
3 ring MUs
10 strict sit ups
20m farmers walk with pinch grip 20+20kg/10+10kg

AFAP
50 double unders
then
10-9-8-7-6-5-4-3-2-1
squat clean @50/35
push press @50/35
then
50 double unders

EVERY EXERCISE IN 1'
21 thrusters @40/25
21 pull ups
18 thrusters @40/25
18 pull ups
15 thrusters @40/25
15 pull ups
12 thrusters @40/25
12 pull ups
9 thrusters @40/25
9 pull ups
6 thrusters @40/25
6 pull ups
3 thrusters @40/25
3 pull ups

9:45
8:45
8:42 (19.2.2016)

1. Snatch Primer On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches

Perform between 40-50%

1. Power Snatch
   On the Minute x 9:
   1 Snatch Pull
   1 Low Hang Power Snatch

2. Conditioning
   For Time:
   200 Double Unders
   1,500 Meter Row
   100 Wallballs (30/20)
   50/35 Calorie Bike
   25 Power Snatches (155/105)

3. Handstand Walk Practice
   10 Minutes of Practice

4. Restorative Swim
   30 Minute Swim Effort

PUSH UP

TECHNIQUE: 10'
. HOLLOW BODY POSITION
. POSIITION OF THE ELBOWS
. EXPECTED RANGE OF MOTION
. SCALED VERSIONS

EMOM 5'
. 7 REPS EACH MINUTE