Wednesday, May 8, 2013

A. 3 position snatch balance x 5 sets; rest 60 sec. Go up in weight with each height.

B1. Muscle ups (BA or otherwise) x 3 reps x 3 sets
Or:
3 ring chin ups
3-5 ring dips or Russian dips
or:
30 sec eccentric chin up
5 bar dips
Or:
5 ring rows (new method)
5 push ups 

rest 45 sec


B2. Double Unders AMRAP in 30 sec x 3 sets; rest 45 sec

C. Row 350 meters
     15 OHS 55/85 lbs
     Rest 2 min
     3 sets