September 24 2015

Skill Warm up: Emom 10 min

even: 5-7 kipping t2b odd: 5 burpee box jumps focus on position and recycle 

A. Strict t2b max x3

BB Warm up for the full clean and FS

B.

3 reps of the complex – 1 Power clean/1 Hang Clean  (full)/2 FS 75/55
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex – 1 Power clean/1 Hang Clean  (full)/2 FS  75/55
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex – 1 Power clean/1 Hang Clean  (full)/2 FS  75/55
21 C2B Pull-ups
21 KB Swings 32/24kg

For time 15 min cap

You show em Serena!

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