A FRIEND IN ME 08.14.2015

Fitness
FIT: Hang Power Clean (10:00 to heavy single)

FIT: Metcon (Time)
4 rounds
9 hang power clean (135/95)
6 shoulder to overhead (135/95)
12 pull-up or 18 ring row
12 burpee

Competition
COMP: Gymnastic Warm-up 1
3 rounds
3 muscle-ups (bar or ring)
4 freestanding hspu (kipping)
8 pistols (4/4)
25 dubz

COMP: Hang Power Snatch + Hang Snatch (12:00 to heavy single)
COMP: Hang Power Clean (10:00 to heavy single)

COMP: Metcon (Time)
4 rounds
9 hang power clean (155/105)
6 shoulder to overhead (155/105)
12 pull-up
12 burpee

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