Monday, 07.23.12: 07-23-12

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A)

• 3 x 10 Strict Chin ups @ 50% of 1RM
• 3 x 8 Ice-Cream makers
• 2 x 15 Beat Swings
• 5 x 5 Jumping Bar Muscle up
  • 
    ( Standing on a box, so bar is shoulder height) Jump to support on top of bar

B)

6 x 2

• Hang Squat Snatch @ 85%

• Hang Squat clean @ 85%

C) 4 rounds for time

• 5 Dead lifts @ 315lbs/225lbs
• 8 Strict ring dips
• 10 Jump over box @ 20"
  • 
    Rest 60's Between each round

 

I recently viewed these two great routines on Youtube!

Well executed with a high difficulty rating! from the 2010 world Championships