5-1-2016

Lift:

EMOM 12
Clean complex: 1 squat clean, 1 front squat
@70% add 5% every 3 minutes

B. Speed Clean ladder Follow the leader style:
3 mins to complete

205/ 115
225/135
235/145
245/155
Rest 2 mins

225/ 135
245/ 155
265/ 165
275/ 170
Rest 2 mins

245/155
265/ 165
285/185
315/205
 

Skill:

EMOM 10

1. 1 rope climb, 30ft handstand walk
2. rest

WOD:

For time-
Synchronized follow the leader style:

15 syncronized Bar Musclup

20 synchronized HSPU
25 Row
20 Assault Bike
15 Synchronized Power cleans 185/125