Not a rest day 04.03.2015

Fitness

FIT: Metcon (Time)
6 Rounds
1 Power Clean + 5 Strict Press @ 55-65% (Keep these pretty)
1:30 Rest
15 Bar Over Burpees
30 Pullups (sub 10 negatives if needed)
2:00 Rest
6 Rounds
1 Clean (full) + 5 Front Squats @ 55-65% of FSq (Keep these pretty)
1:30 Rest
15 Bar Over Burpees
30 Pullups (sub 10 negatives if needed)

Competition
COMP: Headstand Kip to Handstand (5:00 Working window)
COMP: Metcon (Time)
6 Rounds
1 Power Clean + 5 Strict Press @ 55-65% (Keep these pretty)
1:30 Rest
15 Bar Over Burpees
30 Pullups
2:00 Rest
6 Rounds
1 Clean (full) + 5 Front Squats @ 55-65% of FSq (Keep these pretty)
1:30 Rest
15 Bar Over Burpees
30 Pullups

COMP: Metcon (Time)
30 Hollow Rocks
120 Cal Airdyne
30 Hollow Rocks

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