3/19/13

Part 1:
3 rounds

250m row  43.8 x 3

25 wall balls ub x 3

3min rest

1:43 total time each set

+

3min AMRAP

3 MU

3 DL 315 EROM on 45lb Rogue Bumper

5 Rounds even, all ub but last set of mups 2/1

+

3 rounds

accumulate 60s handstand hold chest to wall  ub x 2, then 2 sets for last 1

accumulate 60s ring support hold (top of dip position, palms out, in front of hips) 2setsx2, 3setsx1

8:56 total time

Part 2:

A- Clean and jerk- 2, 2, 1, 1; 2min rest, 80% effort  255, 275, 300, 310(pr)
310:  http://youtu.be/hERavX2kGlg

B- Push jerk- 2, 2, 2; 2min rest

C- Snatch- 3, 2, 1; 2min rest, 80% effort  185, 210, 225, 240x
225: http://youtu.be/_KRtGYVt_Zs
240: http://youtu.be/nIJQOY14PgY
D - Alternating EMOTM 16 Minutes
      1st: 5 Strict HSPU EROM 11"
      2nd: 10 Toes to bar
      Complete, UB
Vid: http://youtu.be/Hz9mD_69vY0