Wednesday 3.9.16

FOUNDATIONS

A. Deadlift: 10-8-6-4-2
Complete 7 TALL box jumps after each set
B. 8 min AMRAP:
5 strict supinated grip pull ups
10 Russian KBS
50 single jump ropes

GPP
A. Deadlift: 10-8-6-4-2
Complete 7 TALL box jumps after each set
B. 8 min AMRAP:
1 rope climb
5 hang power cleans (165/155)
25 double unders

COMPETITION EXTRA
(Pre GPP)
A. Take 20 minutes to build to a heavy clean triple, rest 10 seconds between singles
(Post GPP)
B. 3 sets of:
15-20 GHD sit ups
15-20 GHD hip extensions