1/30/2018

W.U. 5 min Individual

Group W.U. 10 Min Kipping Pullup work

Hollow and Arch transition from hanging position

W..O.D  4 Rounds/3 Min AMRAP each round/1 min Rest periods

• 4 x Stones over shoulder 150/100
• 6 x Pullups (Strict)
• 12 x Weighted Lunges 50/35 x (2)

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OLY Group:

• Snatch: 60% x 3, 70%3(2), 80% x3(2)
• Hang Power Clean: 60% x 4, 65% x 3(2), 70% x 3(2)
• Jerk Off Rack:  60% x 3, 70% x 3(2), 80% x 3(2)
• Clean Ext: 80% x 4 (4)
• Bench Press:  Weight??  3 x 3 80% or higherzxxz