4/15/15

4/15/15

Join us Friday night for Shawn’s going away party!!

“Souz-a-palooza”

@ 0:00

  • 6 min to establish a 1 RM Bench Press

@ 10:00

6 min AMRAP:

  • 1 Muscle ups
  • 1 Box jumps
  • 2 Muscle ups
  • 2 Box jumps
  • 3 Muscle ups
  • 3 Box jumps
  • …Continue this pattern for 6 min

L1: 30″/24″
L2: C2B Pull-ups, 24″/20″
L3: Banded, 20″/16″ or lower

@ 20:00

  • 6 min to establish a 3 RM Hang Squat Clean

@ 30:00

6 min AMRAP:

  • 2 DB hang power cleans
  • 2 Push-ups
  • 4 DB hang power cleans
  • 4 Push-ups
  • 6 DB hang power cleans
  • 6 Push-ups
  • …Continue this pattern for 6 min

L1: Choose weight, HR pushups
L2: 35/25
L3: 30/20 or lower

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