PUMP SESH 04.17.2015

Fitness
FIT: Clean and Jerk (12:00 to heavy single; full + split)

FIT: Metcon (Time)
30 push press @ 70%
*6:00 cap; from ground

FIT: Metcon (AMRAP – Reps)
5:00 max reps
2 bent over row + 2 hang power cleans + 2 power jerks @ 70% of push press

Competition
COMP: Handstand Walk (8:00 of play time on HS obstacle course)

COMP: High Hang Snatch (5×1 @ 70%-80%)
From hip at power position, dip and drive must be shallow and vertical.

COMP: Clean Pull + Clean + Front Squat + Split Jerk (5×1 @ 70%-80%)

COMP: Metcon (Time)
30 push press @ 70%
*6:00 cap; from ground

COMP: Metcon (AMRAP – Reps)
5:00 max reps
2 bent over row + 2 hang power cleans + 2 power jerks @ 70% of push press

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