12.Aug.2014

A1.

ring dips 3 x AMRAP (-1)

A2.

front rack lunges 3 x 10

rest 2min b/w sets

ring

B.

30min AMRAP:

-10 unbroken hang cleans (heavy as possible)

-2 wall walks

-2 TGU (heavy)*1ea arm

-400m run

 

Notes:

1. AMRAP (-1) = 1 rep short of failure

2. 5ea leg on front rack lunges

3. use a load that is heavy/challenging for the hang cleans but must be completed unbroken. If you have to set it down or compromise form, it's too heavy.