131129 ~ Hells Bells

Strength:

Every 90s x 15 min alternating

a) 4 Bench Press @ 85% 1RM

b) 3 Tempo Strict Pullups (3s up, 3s pause with chin over bar, 3s descent)

c) 10 Deadlifts @ 70% 1RM Deadlift

then...

Conditioning:

CompWOD's "Hells Bells"

5/4/3/2/1 Muscle Ups (or MU Progressions)

10/8/6/4/2 KB Snatch (70/50#)

8 min Cap

Rest 1 Min

then...

AMRAP 1 min Snatch (185/125#)

Cash Out:

5 min ME Rope Climb/ Rope Climb technique practice.

 

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