10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
+
For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
A. Moderate 255#
B. 255-275-325-355-365
Workout. Complete. Annie and I tied to catch the fast fit Koala bear and his partner. Great work everyone.
Bis and tris. Taken to the next level.
Complete.
10;00 practice.
A. 155.
B. 155, 155,165,175,185
+ 16:51 w Taylor
A. 115 felt great!
B. 115, 130, 145, 155, 160
18 mins by my lonesome