Tuesday, 05.21.13: 05-21-13

A) Olympic Lifting

Hang Squat Snatch 4 x 3 @ 75%

B) Gymnastics Strength

• Hollow Body Holds 4 x :045's
• Arch Holds 4 x 0:45's
• Strict Pull-ups 3 x 12 ( Chest to bar)

C) Metabolic Conditioning

6 Min Amrap

• 5 Burpees
• 5 Clean & Jerk @ 165lbs/105lbs

Rest 5 Mins

5 Mins Amrap

• 10 Dead lifts @ 185lbs/135lbs
• 10 Box Jumps @ 24"/20" ( Step down)

Monday, 05.20.13: 05-20-13

A) Olympic Lifting

• Push Press 5 x 3 @ 80%
• Back Squat 3 x 6 @ 80% ( High bar )

B) Gymnastics Strength

• Strict Muscle-up 4 x 4 ( Add weight if possible )
• Handstand Holds ( Chest facing wall) 5 x 0:45's

C) Metabolic Conditioning

• 40 Wall Balls (20lbs/14lb)
• 30 Double unders
• 20 Toes to bar
• 30 Wall Balls
• 30 Double unders
• 15 Toes to bar
• 20 Wall balls
• 30 Double unders
• 10 Toes to bar

Saturday, 05.18.13: 05-18-13

A) Olympic Lifting

Hang Squat Clean

• 3 x 3 @ 75%
• 2 x 2 @ 80%

B) Gymnastics Strength

• Front lever holds in Tuck Positiong 5 x :10's
• Planche Leans/ Tuck Planche 5 x :10's

C) Metabolic Conditioning

3 Rounds for time

• 20 DB Snatch 65lbs/45lbs
• 20 toes to bar
• 50 Double unders