Saturday, 20 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
Partner “DT”
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• One athlete completes all of the Deadlifts, Hang Power Cleans, and Push Jerks, then passes off to the other athlete who completes all the reps.  That counts as one full round.  If you do not have a partner, complete “DT” as an individual but rest 1:1 (work:rest) between rounds.