Hang Clean 3-2-2-2-1-1-1-1-1 reps

Conditioning:

Double alternating Tabata:

Push ups
Kettle bell swings (53/35)

* this is 16 total work rounds of 20 seconds on, 10 seconds off, alternating between the two movements.


For time: *Trident Jan 10th 2013

7 Front Squats 5 Push Up (Rings)s

7 Front Squats 10 Push Up (Rings)s

7 Front Squats 15 Push Up (Rings)s

7 Front Squats 20 Push Up (Rings)s

7 Front Squats 15 Push Up (Rings)s

7 Front Squats 10 Push Up (Rings)s

7 Front Squats 5 Push Up (Rings)s