March 19, 2013 1) 3 rounds not for time: 6 – 8 x bar muscle ups 25 sec nose & toes to wall hold 35 sec hollow hold 2) Spend 10 – 15 min working up to an 85% clean & jerk. 3) 8 rounds: 30 sec max calorie row rest 60 sec Posted on March 19, 2013by admin