Wednesday, 06.19.13: 06-19-13

A) Strength

• Bench Press 6 x 6 @ 70%

B) Gymnastics Strength

• Handstand Shoulder Taps ( Chest facing wall ) 4 x 16
• 3 x 8 Ball-ups on Bar

C) Metabolic Conditioning

• 3k Row Pace 1:55-2:00

Tuesday, 06.18.13: 06-18-13

A) Olympic Lifting

Power Clean & jerk

EMOM 6 Mins

• 3 @ 75%

Rest 2 Mins

Emom 5 mins

• 3 @ 85%

B) Gymnastics

• 20 Muscle-up Negatives ( + 10lbs) using a 6's Count from the top down *rest as needed*

C)Metabolic Conditioning

3 Rounds

• 50 Double unders
• 10 Front Squats @ 165/115lbs

Monday, 06.17.13: 06-17-13

A) Olympic lifting

Hang Squat Clean

• 2 x 2 @ 70%, 2 x 2 @ 80%, 3 x 2 @ 85%

Back Squats ( high bar)

• 10 x 3 @ 70%, Rest 2 mins

B) Gymnastics

• 3 x 12 Strict Weighted Pull-ups
• 8 x 0:10's Ring Support Holds
• 3 x ( 30 Hollow Rocks + 30 Arch Rocks)

C) Metabolic Conditioning

20-15-10

• Snatch @ 115lbs/75lbs
• Toes to bar
• Burpees
•