A. Every minute on the minute, for 12 minutes:
Minute 1 - Strict Toes to Bar x 6 reps @ 31X0
(these should be slow and controlled)
Minute 2 - Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall)
Minute 3 - Unbroken Double-unders x 50 reps
B. Single Arm Dumbbell Chest Press on a medicine ball, 10x3 per arm. Rest 90 seconds. Increase load. Record loads.
C. Thirty (30) seconds ON: 30 seconds OFF for 5 minutes complete as many Ring Dips as possible. Record total repetitions.
STRENGTH 101 @ 6PM:
A. 8x3 Hang Power Clean at 80% of 1RM
B. 5x5 Hang Squat Clean at 60% of 1RM
C. 4x2 Split Jerk at 50% 5RM Shoulder Press. Emphasis on alternating legs and receiving in a deep lunge position.
Post ALL scores to Members Area.