A.
10min to build into a heavy-ish Hang Power Clean
-then-
7min EMOM of:
4 HPCs
*Maintain same weight on HPCs
B.
12min Pistol Practice
(Pause, Weighted, Overhead, Etc)
-then-
8min EMOM of:
6 Burpees + 8 Pistols (alt)
C.
3 Rounds for time of:
400m Run
14 Thrusters (105, 70)
7 MUs
50 DUs
D.
3 Rounds of:
15 GHD Sit-ups
15 Reverse Hypers
E.
10min Rest and Recovery Airdyne
A.) 175 for 1 and then 145 for all sets on the min
B.)Done – finishing about the :29 or :30 each time
C.) complete – time was early 13 min I think
D.) complete with a 45lb weight on each side
A) 275#. 225# for EMOM.
B) Finished b/w 28-30 seconds each time.
C) 12:46. All unbroken expect for a few kicks on dubs.