Friday 150925

6 rounds:
Run 400m
12 hang power cleans, 135#
Rest 90 seconds

Post total time not including 6th rest.

Cash out-
For time:
50 Calories of Assault Bike

Competition:
A.
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%
Hold your receiving position for 1-2 full seconds before recovering your feet.
B.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
I.
For time:
50 Calories of Assault Bike
Rest until the running clock reaches 5:00, and then…
II.
Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)
Rest two minutes, and then…
D.
For completion, not time:
20/15 Strict Supinated-Grip Pull-Ups
400 Meter Farmer’s Carry (70/53 lbs per hand – walk at normal pace, don’t run)
20/15 Strict Supinated-Grip Pull-Ups