141028 ~ Happy Birthday Lucy!!

Happy Birthday to our very own Kardashian.....Megardichian that is! Lucy has requested a collection of her favourite movements for her 22nd birthday. We hope you have a great day Lucy!!

Strength & Skill

EMOM x 12 min alternating.

a. 3 x Bear Complex (Increase Weight Every Rnd)

"Bear Complex"

Clean

Front Squat 

Push Press

Back Squat

BN Push Press

b. 45s ME Strict Dips (Give yourself 15s of rest before the next round)

Conditioning:

"Lucy 22"

Complete 2 Rounds For Time

22 Hang Snatch (95/65#)
22 Double Unders
22 Thrusters (95/65#)
22 Hollow Rocks
22 Back Rack Lunges
22 HSPU
22 Pistols
22 AB Mat sit ups

Time Cap: 22 Min

Cash Out:

2200 m Row For Time

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