Sunday, January 13th 2013

Strength

1) 5-3-1 Clean & Jerk - week 7

2) Dynamic Effort Front Squat - 10 x 3 at 50% of 1RM


Met-Con

For time:
Run 1000 meters
100 Push ups
10 Snatch - 135/95 lbs


Gymnastics

1) 5 Strict Toes to Bar + 10 Kipping Toes to Bar - 3 rounds

2) Tuck or Full Front Lever - 5 x 15 seconds