Wednesday 6/5/13

20min AMRAP
30 single-unders
15 DB Thrusters
20 DB Reverse Lunges
10 Renegade Rows
5 Burpees
10 Leg Plank Lateral Step Outs

5 rounds for time:
Run 200m
100m farmers walk 2/1.5 pood
15 back extensions

A. HS walking practice
B. Split jerk; 2 reps on the min for 10 min @60% 1rm
Airdyne 30 seconds @100%
rest 2:30
(rest 5 min bw sets 4/5)

A. Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)
B. Split Jerk
Take 15-20 minutes to build to a heavy Split Jerk
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes


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