7/7/15

5 sets of 3 (HAP) - 1 push press 1 push jerk ,

3 minutes accumulated hollow hold,

40 plate walk overs

40 push press 75/55

40 double unders

30 plate walk overs

30 push press

30 double unders

20 plate walk overs

20 push press

20 double unders

10 plate walk overs

10 push press

10 double unders

Comp/Oly 

muscle clean-3x43, 3x48,

clean panda pull + high hang clean and jerk 3x54, 2x59, 2x65 ,

clean and jerk 3x68,3x68, 3x71, 1x78,1x81,1x81,1x81 ,

4 sets of 3 backsquat @ 81 ,

strict mu progression (5 sets of 3 chest to ring pull + 3 strict ring dips)

or 5 strict muscleups

10 pseudo false grip

10 no false grip not for time,

12-9-6 strict HSPU

toes to bar

double kb overhead walking lunge 50 ft 53/35.

Published on by crossfit reflexion.