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3.29.17 “Cloud Niner”

March 28, 2017

FITNESS & LIFESTYLE & SPORT

“CLOUD NINER”
AMRAP 20
400m Run
2 Rope Climbs
4 Wall walks
4 Muscle ups or 8 Strict Pull ups
40 Double Unders

EXTRA CREDIT
(SPORT & PERFORMANCE)

GYMNASTICS
3 Rounds
1 Legless Rope Climb
rest :30 Seconds
Max Strict + Max Kipping Hand Stand Pushups
Rest 2:00 Minutes
(Start with a max set of strict then try and squeeze out a few more kipping without coming off the wall)

WEIGHTLIFTING
A. Every 2:00 for 10 sets
3 Hang Power Cleans + Split Jerk
–work up to a max for the day–

B. Take 70% of your max for this complex today and do as many rounds as possible, unbroken, of the complex 3 HPC + 1 SJ

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