Saturday 10.6.18

Essentials:
A.
15 min EMOM
1.Pike Handstand Push Up x 3-5 reps
2. Hollow hold x 20-30 sec
3. Rest

B.
Yearly Benchmark
Clean Machine 2.0
12 min AMRAP
Power Clean x 12 reps 25/65
Power Clean x 12 reps 35/75
Power Clean x 12 reps 45/85
Power Clean x AMRAP Remaining Time 55/95

Fitness:
A.
15 min EMOM
1.strict Handstand Push Up x 3-5 reps
2. Forward roll x 3-5 reps
3. Rest

B.
Yearly Benchmark
Clean Machine 2.0
12 min AMRAP
Power Clean x 12 reps 55%
Power Clean x 12 reps 65%
Power Clean x 12 reps 75%
Power Clean x AMRAP Remaining Time 85%

Performance:
A.
15 min EMOM
1. Deficit Handstand Push Up x 3-5 reps increase deficit to make reps hard
2.free standing handstand to froward roll x 3-5 reps
3. Rest

B.
Yearly Benchmark
Clean Machine 2.0
12 min AMRAP
Power Clean x 12 reps 55%
Power Clean x 12 reps 65%
Power Clean x 12 reps 75%
Power Clean x AMRAP Remaining Time 85%