Tuesday 05.12.2017


This guy has been missing for about 2 months. We hope he is ok.

Scaled) "Black & Blue"

5 Rounds

10 Power Cleans 115/80

10 Burpees

*choose a weight you could get 20+ reps with, lighter is harder here. Pace your burpees and go touch and go on the cleans

Rx) "Black & Blue"

5 Rounds

10 Power Cleans 135/95

10 Burpees

Comp) 1) Strict Handstand Pushups

3 Rounds (aim is to rest as little as possible between sets)

13% of SHSPU Benchmark

11%

9%

7%

5%

2:00 Rest

2) "Black & Blue"

5 Rounds

10 Power Cleans 135/95

10 Burpees

3) Power Clean, 8:00 to find Heavy single

4) Body Armor: 3 sets

10 Strict Toes to Bar (v-sits)

20 Hollow Rocks

30 AbMat Situps


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