MUCH FITNESS 07.10.2015


Many lulz

Fitness
FIT: Metcon (4 Rounds for time)
4 rounds
12 HSPU (scale as very heavy 2xDB/KB push-press)
24 Russian swings (1.5/1)
400m run
2:00 rest

Competition
COMP: Muscle-ups (4:00, max reps)

COMP: Hang Snatch ((below knee) 3×[email protected]% 2×[email protected]%)
COMP: Hang Clean ((below knee) 3×[email protected]% 2×[email protected]%)
COMP: Snatch Balance (4×2, be fast)

COMP: Metcon (3 Rounds for reps)
3 rounds
max HSPU @ 85-90% effort
*Strict as long as possible and then rotate to kipping, but leave a couple reps in the tan
1000m row

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