Friday, July 14, 2017



Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

 How many rounds can you do in 9 minutes of:
  3 Pull-ups
   6 Step Ups (24/20; total steps)
    9 Air Squats

 With a continuously running clock do:
  1 Chest To Bar Pull-up on the 1st minute
   2 Chest To Bar Pull-ups on the 2nd minute
    3 Chest To Bar Pull-ups on the 3rd minute...

Begin each minute with 5 Box Jumps (24/20). Don't rip. Must get at least 8 rounds (if you can't do 5+ Strict Chest To Bar Pull-ups in a row - do Rx).

Extra: Extra mobility/stretching and/or go for a run.