3-15-17


On the 90 Second x 7:

7 Barbell-Facing Burpees

3 Hang Power Cleans
*For loading on the power cleans, start at 50% of 1RM clean (not power clean) and try to increase load every set. 
*on the burpees, if you can not do 7 bar facing burpees and still have time to do 3 power cleans and load your bar for the next round, pick a load that is challenging but doable for all 7 sets.

Conditioning 

“C2 Cindy”

With a Running Clock…
From 0:00 – 5:00, Part #1:
5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders
Time remaining in the window, Max Calories on the Rower.
5:00-10:00 REST
From 10:00 – 15:00, Part #2:
5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders
Time remaining in the window, Max Calories on the Rower.
*Score is completed reps in each 5 min. Piece or your total calories across the two sets.
*use bands if strict pull ups are difficult but do not use the kip, you may kip on the hspu. Use seated shoulder press to scale for hspu.

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