Tuesday, June 2, 2015

WARM UP
5 min of joint prep
400 meter run
Run like a dog/monkey on the turf or inside.
A1. trap 3 stick raises - supinated grip x 10 reps plus 10 sec hold
A2. sissy squat x 10 reps plus 10 sec holD
A3. 60 Sec resting squat


A. Snatch Complex x 4 sets
1 high hang snatch plus 2 hang snatch (beginners do 2 of each).

If possible, go up in weight with each set. First set at 65-75% of your max.

B. On a 2 minute clock for 8 sets:
Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

C. 5 Rounds for Time:
kipping muscle ups x 2/4
power cleans x 5 95/145 lbs

No Kipping Muscle Up? Do kipping pull ups x 5-10 reps. Remember - you must have a 30 sec eccentric to use a band for kipping pull ups. If you do not have a 30 sec eccentric, please do 5 strict chin ups either with a band or with the rings.