Hips Don’t Lie 03.16.2015

Fitness

FIT: Back Squat (3×6; Work sets, heavier than last week)

FIT: Metcon (Time)
20 Thrusters (115/75)
20 Front Squats (115/75)
40 Pistols (Total pistols, alternating)
30 Burpees

Competition

COMP: Metcon (AMRAP – Rounds and Reps)
6:00 Volume Accumulation
1 Strict Pullup
1 Strict Toes to Bar
2 Chest to Bar Pullups
2 Toes to Bar
3 Pullups
3 Toes to Bar

*Does not have to be unbroken. If it doesn’t say “strict”, it’s kipping. Treat as movement quality priority “AMRAP”.

COMP: High Hang Snatch + OHS (10:00 to heavy single)
COMP: Back Squat (4×4; Work sets)

COMP: Metcon (Time)
20 Thrusters (135/95)
20 Front Squats (135/95)
50 Pistols (Total pistols, alternating)
40 Burpees

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