Friday - open workout 19.2

CLASS PROGRAM

OPEN WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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B.) strength

strict press: 

heavy set of 3

bench press:

heavy set of 3

pendlay row: 

5x3@ heavy

C.) 4 rounds - for quality

20 Superman’s  

20 hollow rocks  

20 straddle leg lifts

5 straddle to Hand Stand  

5 freestanding HSPU