141021 ~ Grace & Fun!

Strength:

Every 90s x 10:30 (8 sets)

Hang Clean + Clean + 2 Jerks
Sets 1-3 – 65-70%
Sets 4-6 – 70-75%
Sets 7-8 – 75-80%
Sets 9-10 – 80-85%

**% are based off of 1RM Squat Clean**

Skill:

Every 90s x 6 min (5 Sets)

a. 2 Tempo Dips (3 counts down, 3 count pause at bottom, 3 counts
up, 3 count pause at top) + ME Kipping Dip (Give yourself at least 30s rest)

Conditioning:

Master's Functional Fitness League

WOD #1

"Grace"

Complete For Time:

30 Clean & Jerk (135/95#)

Time Cap: 6 min

Rest 2 Min

"The Quick & The Dead"

Complete 3 Rounds For Time:

12 Toes to Bar
12 Strict Handstand Push-Ups
6 Overhead Squats (165/115 lbs)

6 min Cap

Cash Out:

20 Shoot Throughs

2 min Accumulated "L"Sit

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