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Workout for Friday March 3rd 2017


Skill/Lift:

A1) power clean 

5 moderate sets of 3

A2) deadbug hold

5 sets of 30s

Conditioning:

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
  50-ft. weighted walking lunge/12 alternating DB lunges
  16 toes-to-bars/16 tuck ups
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge/12 alternating DB lunges
  16 bar muscle-ups/chest to bar pull ups/ring rows
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Accessory:

2 rounds 

60/60s active single leg stand
30s lean and loiter