Monday, April 2, 2012

A. Power Clean Practice from Blocks for 25 min.
Don't worry about numbers. Focus on efficiency of movement.

B. 3 muscle-ups (you may kip)
5 hspu (strict) Advanced: elevated
8 squat cleans 115/165 lbs
5 Rounds for time

NO HSPU? Elevate but make it tough.
NO PUSH-UP? Elevate but make it tough.
If you have 1 or 2 regular push-ups, do 5 perfect push-ups/round.

NO MU?
5 transitions.
If you still do not have a pull-up, do 5 kipping pull-ups or 5 ring rows.