Wednesday 9/3/16

Two more days before 16.3 …

Sets
5 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

Sets 10×5 Strict Pull-ups

—————
Warm-up 3x
1min plank+30sec side plank each side

Hang Clean + Jerk 2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Hang Power Clean & Split Jerk (14×2)
emom 14 2 hpc + 2 jerk
*increase weight every 2nd set
I finished my last 2 sets with 50 kg,felt good…
I just did not like the rushing trough the movements with only one minute

3x 40sec work, 20sec rest
hollow rock& sit ups

Metcon (Time)
21-15-9
hpc 45/30
burpee over the bar
RX fast one: 3:23 min

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