-Olympic Lifting / Strength-
A. Clean & Jerk, 65%x2 (reps) x2 (sets), 70%x1 (reps) x3 (sets), rest 90 sec
B. Front squat, 80%x2 (reps) x3 (sets), rest 2 min
-Conditioning-
Four rounds, each for time, of:
21 Dead-lifts, 225/155
21 Handstand Push ups
Rest
Rest is dependent upon finish time. Finish in less than a minute, rest 2.5 minutes. Finish between 1:01 and 2 minutes, rest 1.5 minutes. Finish between 2:01 and 3 minutes, rest 30 seconds. Finish longer than 3 minutes, scale something already. Kipping is allowed.
For hspu, an ab mat between two blue (45#) plates.
Post all results to comments.
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