February 27 2015

A1. 1 chin up to 10 second hold chin over (not on!) the bar and 10 sec eccentric load down

A2. Warm up for the clean then in 15 min:

Beg -hang Power Cleans 5×3
Int -Find 3 rm hang Power clean

B. 15 min amrap

HSPU 2,4,6….
am swings 2,4,6….
1 rope climb after each round

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