Friday 151002

"Nate"
20:00 AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings, 70#

Competition:
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk
B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
C.
Every 4 minutes, for 20 minutes (5 sets), for times:
15/10 Calories of Assault Air Bike
3 Hang Squat Cleans (225/155 lbs)
2 Shoulder to Overhead (225/155 lbs)
D.
Five sets of:
Nose-to-Wall Handstand Push-Ups x 5 reps
Nose-to-Wall Handstand Hold x 30 seconds
Strict Ring Pull-Ups x 10 reps
Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.