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3.21.17 “HOLD ON”

March 20, 2017

FITNESS & LIFESTYLE

A. Skill/Warm up
10 Minutes of:
Muscle up practice or rope climb practice

B. Strength
EMOM 10
1 Hang Power Clean
start at about 50% – Add weight each set and try to reach a max

C. WOD
“HOLD ON”
5 Rounds
3 Muscle ups
9 Hang Power Cleans (135,95)

SUBSTITUTIONs for MU:
9 Strict Pullups
12 Ring Rows
3 Rope Climbs
or
1 Rope Climb

SPORT & PERFORMANCE
Choice of Today’s Work or Yesterday’s – depends if you retested OPEN WOD or NOT
A. Skill/Warm up
10 Minutes of:
Muscle up practice
==Tighten up your kip–

B. Strength
EMOM 10
1 Hang Power Clean
start at about 50% – Add weight each set and try to reach a max
–stay on the minute and only 10 sets–
C. WOD
“HOLD ON”
5 Rounds
3 Muscle ups
9 Hang Power Cleans (135,95)

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