5-5-14

Happy Cinco De Mayo!!!!!!!

Fitness:

A1. CG BP 4-5 x 3 @ 3111 rest 30 sec
A2. Ring Row 8-10 x 3 @ 3113
A3. Accumulate 30 sec with chin over bar x 3
B1. Hang Power Clean 4-5 reps x 4 (from hip; with pause in power position) rest 20 sec
B2. FLR/FLR in rings AMSAP x 4(completely protracted)

Notes-
You may add weight to the HPC as you progress through the sets
Please remember to keep your shoulders over the bar in the HPC
Be sure that your hips are back and weight is in the heels in the power position

Competition:

A. Back Squat 4-5 x 4 @ 32×1 rest 2-3 min
B. Wtd Step Up 3 each leg x 3 rest 30-60 sec (no pushoff)
C. HC+ Clean+ 1PJ work to a heavy single in 12-15 min
D. HS Holds 20-30 sec x 4 rest as needed