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For those that are asking, following the program and just in general FYI. I will be placing up a FAQ about the training program soon enough under it's own section among the pages. For those following the program I am cyclying from  post/off-season, pre-season and in-season with the crossfit open and regionals in mind.

The program is designed for anyone for General fitness & competitive athletes in mind. If you are following the program, be sure to keep records of your data which will be used for future training cycles. I'm receiving more and more emails weekly about how those who have been following the program have been constantly progressing.

Remember knowing what to do is one thing, actually doing it is another, When you put the effort in, you will see the rewards.

-Sean

A) ( rest 60's between sets )

• 10 Strict pull-ups + 10 Kipping pull ups ( gymnastic kip ) x 3
• Ring support Holds :20's x 4
• False Grip Holds on bar :20's x 5

B) 3 x 3

• Snatch Balance ( work up to heavy set )
• Snatch Deadlift @ 110% (of 1RM Snatch )

C)

10-8-6-4-2-1

• Clean & Jerk @ 165lbs
• Burpees ( jumping side ways over bar)