Sunday, January 6th 2013

Strength

1) 5-3-1 Clean & Jerk - week 6
* Hold back on your plus set and go big on your ME.

2) Max Effort Clean & Jerk - work up to a heavy single


Gymnastics

EMOM for 10 minutes:
10 Pistols (alternating) 


Met-Con

For time:
5 Front Squats
25 Pull ups
4 Front Squats
20 Pull ups
3 Front Squats
15 Pull ups
2 Front Squats
10 Pull ups
1 Front Squat
5 Pull ups

* Front Squats are at 70% of your 1RM.