Mon 02NOV15

AM
RTW 60 min
* Didn’t do. Had to cover for another coach again. 
 
2:30 PM
A. Emom 12 min – Jerk dip squat + Jerk (4 min @215#, 4 min @225#, 4 min @235#)
B. BS @21X1; 1.1.1.1.1 x 4; rest 15 sec, rest 2 min (building sets)
C. 5 sets – Hang clean pull x 1 + Hang clean high pull x 1 + Hang clean x 2; rest 2 min
+
6 sets @ consistent effort:
Row 15 cals
6 MU unbroken
Run 100m
Amrap set of strict HSPU
rest walk 2 min
Scores:
A. Completed. Easy.
B. 345, 365, 380, 400
C. 200, 210, 220, 230, 240, 250
+
1.  23 hspu, 2:50
2. 18 hspu, 2:45
3. 15 hspu, 2:50
4. 13 hspu, 2:47
5. 13 hspu, 2:46
6. 11 hspu, 2:44
– Pretty happy with the hspu scores. Definitely a muscle endurance workout. Both muscle ups and hspu’s got a ton harder. 
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