9 28

                      2017

Warmup:

2 rnds

33 bkwards jrope

10 passthru

20 sec L-Hang

Workout:

3 Rounds:

 On the minute (12 minutes):

OH Press, 95/65

goblet squats, 53/35

Swings, 53/35

Abmats

3 min rest. Then

21 15  9

sq cleans,  95/65 (from hang, no DL)

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
OH Press goblet sq Swings, Abmats
5 min rest	21	15	9
Pwr cleans, 135/95 Ring dips
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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