Friday, 05.24.13: 05-24-13

A) Olympic Lifting

• 10 Mins to establish a 3 RM overhead Squat ( From the Rack or Ground)

* Rest 5 minutes**

B) Metabolic Conditioning

• 30 Burpee Muscle-ups for time

* SUB*

• 30 Plate Burpees

then,

• 30 Jumping Muscle-ups

Thursday, 05.23.13: 05-23-13

Rest Day

Wednesday, 05.22.13: 05-22-13

A) Olympic Lifting

1 Squat Clean + 2 Front Squats + 1 jerk = 1 rep

• 3 @ 65%, 3 @70%, 2 @ 75%, 1 @80%

B) Gymnastics Strength

5 Rounds

• Ring Support Hold 0:15's
• 10 Clapping Push-up

* Rest 60's Between each round

C) Metabolic Conditioning

Row 500M

Then

3 Rounds:

• 5 bar muscle-ups ( Sub for Jumping bar MU, make it difficult)
• 10 Over head Squats 95lbs/65lbs
• 20 KBS @ 24kg/16kg

Then Row

750M pace (1:45-155)