photo 1Warm-up Drills I. Row 3:00 II. 3 Rounds of 3 x Deadhang Scapulae Retraction 5 x Med Ball Cleans (40/20lbs) 7 x Push-ups (CFGS) 10 x Abmat Sit-ups (butterfly) III. Mobility Impact/Focus: Prelude to a Kristian Special Against a 15:00 running clock work up to the heaviest load possible for the following: 1 x Hang Squat Clean 1 x Front Squat Notes: Each set is one rep of a Hang Squat Clean immediately followed by an additional Front Squat rep without putting the bar down. Post sets/reps/loads to comments. "The Kristian Special" For time 3 Rounds 60 x Double-unders 25 x Pull-ups 30 x Double-unders 10 x Muscle-ups 40 x Double-unders 20 x Pull-ups Post scores to comments.

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One Response to 03.11.2014

  1. Peter says:

    “Prelude” 75 – 95 – 125 #
    “The Kristian Special”: 16:12 (MU/SUx3)

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