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.