Tuesday, September 29, 2015

paused clean (paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang)
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X60 sec. Ring L-Sit Hold)
Handstand Push-ups ( 4X15 Strict HSPU )
Metcon (Time)
1) 2X500M Row @ 90% of fastest 500m – rest 1:2

2) 2X1000M Row @ same pace as #1 – rest 1:1

3) 2X500M Row @ AFAP – rest 1:1

*document each set in comments

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