Tuesday 6/11/13


FITNESS
A. FLR on rings; accumulate 4 min for time
+
3 rounds NOT for time:
5 TGU per arm 1.5/1 pood
10 wall walks

SPORT
A. Push press 3, 2, 1; rest 2 min
B. Incline bench press; build to a 3rm
C. Weighted chin up clusters 3.3.3×3; rest 30 seconds/rest 3 min
+
12 min amrap:
6 CTB pull-ups
6 hspu

W. PERFORMANCE
A. HS hold; amsap unbroken x5; rest 1 min
+
5 rounds for time:
5 wall walks (for quality)
30m front rack walking lunge 65#

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps
Toes to Bar x 12 reps
B. Every minute, on the minute, for 15 minutes:
Power Clean & Jerk x 2 reps, culminating with 5 heavy sets.
C. Three sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021; Rest 2 minutes
+
For time:
Row 1000 Meters
Burpee Over the barbell x 50 reps
75/55 lb Push Press x 75 reps

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