Sunday, May 11, 2014

A1. Cleans From Blocks: See April 17, May 4, 2014
Advanced: Go to a max and then 1 set of doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5

A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.

Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)

OR:

B1.  Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.

B2. Intermediate 2: ring dips 2-3 reps @ 51x1  or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.

B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.

B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.

B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.

B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.

C.  5 Rounds for Time:
    OHS x 12 65/95 lbs
    Double Unders x 30