Saturday, 5/21/16

1) Conditioning

8 Rounds

8 Toes-to-bar; 4 Toes-to-bar; 8 Knee Raises; 4 Knee Raises

8 Deadlifts (275/185; 225/155; 185/125; 135/95)

2) Strength

4×1 Clean and Jerk 65-80%

Focus on speed

4×1 Clean and Jerk 80%+

Work up to as heavy as possible

3) Conditioning (Extra Credit)

12 Ring Muscle-ups; 6 Ring Muscle-ups; 12 Jumping Ring Muscle-ups; 12 Jumping Pull-ups

18 Handstand Push-ups; 18 sec. handstand hold+18 Push-ups; 18 Push-ups; 9 Push-ups

24 Snatches (115/80; 95/65; 75/55; 55/40)