Wednesday 09092015

BB Gymnastics:
1a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean
1b) 4X6 Behind the Neck Snatch Grip Strict Press (Klokov Press) – AHAP

Met-Con:
30 Shoulder to Overhead (115/75)
10 Toes to Bar
20 Shoulder to Overhead (135/95)
20 Toes to Bar
10 Shoulder to Overhead (155/110)
30 Toes to Bar

SwoD:
Calorie Row
100-80-60-40-20
Bench Press @75%xBW
10-8-6-4-2

Gymnastics Test:
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
*Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

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