Friday, January 4th 2013

Strength

1) 5-3-1 Deadlift - week 6

2) Deadlift - 5 x 8 reps at 50% of 1RM


Gymnastics

1) Weighted Seated Box Jumps
- 5 x 3 reps
* hold weight (DBs, KB, plate or med ball) in the the front rack position


2) 5 Strict HSPU + 5 Kipping HSPU - 5 rounds (2" deficit)


Met-Con

For time:
Run 200 meters
9 Power Snatch - 135/95 lbs
9 Muscle ups
Run 200 meters
7 Power Snatch - 135/95 lbs
7 Muscle ups
Run 200 meters
5 Power Snatch - 135/95 lbs
5 Muscle ups
Run 200 meters