Monday, April 28, 2014

A. Clean and Jerk - see April 14 and April 12, 2014

Advanced - Go to a daily max in 20 min.  1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)


B.  4 Rounds for Time:
     Push Press x 12 85/135 lbs
     Kipping Muscle Ups x 3/5
     Jumping Split Squats  x 20

Muscle up progressions - 
Can do banded muscle up as long as they can achieve a full lock out and start from full extension.

IF you are doing tomorrow's wod, ONLY do 3 ring dips or bar dips (may use the orange band but nothing heavier)

If you are not doing tomorrow's wod, please do: 7 kipping pull ups and 3 ring dips as a substitution for the muscle ups