June 4, 2013
1) 3 rounds not for time:
8 muscle ups
6 kipping, unbroken, fast hand stand push ups
45 sec L sit
2) Power Snatch:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 5: 3 reps @ 70%
3) 2 Power Cleans + 2 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3 – 4: 70%
4) 5 rounds not for time:
10 x box tall jumps
5 glute ham raises
3 weighted pull ups
Substituted 5 ring rows and 5 ring dips (red band) for muscle ups..
HSPU – Did okay – still need to work on speed
L Sit – had to break up 30/15 sec
Power Snatch – 50, 55, 60 lbs.
Power Cleans & Jerks – 70, 75 & 80 (did split jerks…oops)
24″ on box jumps, GHR’s (kipping) and strict pull up (red band)