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Friday 9.1.17

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Conditioning. 4 rft: 16 double KB Front Rack Box Step-up, 44/35 --> 35/26 --> 26/18, 6 Ring Muscle-ups --> 14 pull-ups 24 Wall-ball Shots, 20/14 --> 14/10 *25:00 Time Cap Weakness Work. 5x15 GHD Hip extension holding a dumbbell [embed]https://www.youtube.com/watch?v=fKXIwQm52RM[/embed] Competitor. Olympic. A. EMOMx8: 2 Squat clean and Split Jerk…