Sat 21st

10 minutes muscle up practice or handstand practice with partner.

(Team) 2 minute defence:  

 Workout: (95/135lbs)

Complete 5 rounds of

1 Power Clean

3 H.S.C.

2 Push Jerk

100m sprint (touch the pole up the alley & back)

After completing 5 rounds

Rest while partner is prefoming (unless you dont have one...sorry...then rest two minutes btwn)

 and repeat 5 more rounds for a total time!