5/7/17

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

R: 5+250+6 ft

All ub. Was on pace to finish 6 rounds, had 4:06 left at completion of round 4. Needed too much transition between 5th row to lunge.

3. Lift
High Catch Power Clean 5×3

185 across, this felt better than last time.

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

R1: 0:55

R2: 1:02

R3: 1:05

R4: 1:08

R5: 1:25

All dus ub except broke at 51 on last set. Dips 12, 12, 6-6, 6-3-3, 4-3-2-2-1