130201

TRAINING
Part A- 1000m row, mobility, hang clean warm up
Part B- 12:00 amrap hang clean ladder 205#- 5 ladders +1,2 (finished 6th)
             1-5, drop bar after each rep scheme, if bar is dropped rep scheme
             starts over
Part C- 1. rear leg elevated split squat (on 20" box) 3x6- 95, 95, 95
           ---60 second rest---
           2. ghd sit ups 3x20
           ---60 second rest---
           3. pendlay row 3x10 (heavy, but no hip movement)- 135, 135, 135