140715 ~ Push,Pull, Lunge, Repeat!

Strength:

Every 90s x 5 min (4 sets)

Bench Press

8 Reps @ 80%

then..

Every 90s x 3 min

3 Clean Pulls @ 100% 1RM Clean

Explosive Hips!!

Skill:

EMOM x 6min

a. 3 Strict HSPU + ME Kipping HSPU (Cap @ 12) **Deficit if possible**

b. 5 Strict Ring Dips + ME Kipping Ring Dips (Cap @ 12) **Weighted if possible**

Conditioning:

10 min AMRAP

10 KB Push Press Left Arm (50/35#)

10 KB OH Lunge

10 KB Push Press Right Arm

10 KB OH Lunge

10 C2B Pullups

Cash Out:

12min Dedicated mobility!!

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