Saturday-11.14.15

Strength
A. 3 sets
5 Power Clean
5 Hang Power Clean
5 Hang Clean
@ 60-65% of 1rm clean; rest as needed
*goal is UNBROKEN for all 3 sets

B. Paused Box Squats, 5x3; rest 90s-2m
*3 sec pause on box (stay engaged)

C. Seated Box Jumps, 3x1.1.1; rest 10s/2m
*build in ht as able

Gymnastics Density
For Time
1-2-3-4-5-6-7-8-9-10
UB CTB
+
For Time
10-9-8-7-6-5-4-3-2-1
UB Ring Push-Ups

Notes:
- Speed over load on Box Squats, explode to hip extension
- If you break on any set of CTB or Push-ups, start that set over
- If you are not stringing together CTBs, do sub pull-ups