February 18 2015

Connectivity Courtesy Theoutlawway.com  :box stretch 4x 0:20

shaping:

back hold on boxes 3x 0:30 on 0:30 off Lying on back heels and shoulders

front hold on boxes 3x 0:30 on 0:30 off  on front, arms over head

then: 30 Degree Handstand 2×0:30 (facing wall)

B.

Min 1: 7 unbroken Hang Squat Cleans + 1 unbroken Jerks, 70/50
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks,
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks,
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks,
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks,
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks,
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks

C. 100 m sprint 5 burpees rest  1:1 ratio (use the clock or own watch) x3 (6 min cap)

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