FRIDAY, JULY 26, 2013

WARM UP
Capoeira Cartwheels
double unders
step behinds
cossack insertions



AM. BCBD
A. Find your daily max Power clean and jerk - 2 sets of doubles

B. Every 90 sec, do 5 power clean and jerk @ 70% of your max for 5 sets. See Feb 19, 2013

C. Practice your hand walking.


Everyone else:
A. 20 sec AMRAP chest to bar pull ups (chest must touch the bar below the clavicle)
rest 10 sec.
  20 sec AMRAP push ups
rest 10 sec.
20 sec Box Jumps 20/24"
rest 10 sec.
5 sets 

PM. BCBD
A. 20 sec AMRAP chest to bar pull ups (chest must touch the bar below the clavicle)
rest 10 sec.
  20 sec AMRAP push ups
rest 10 sec.
20 sec Box Jumps 20/24"
rest 10 sec.
5 sets