Thursday, April 21, 2016

Weightlifting
power clean and push jerk (5X5 T&G Power Clean & Push Jerks)
Weightlifting
power clean and push jerk (T&G Power Clean & Push Jerks @ 85% of #1)
Gymnastics
Muscle-ups (Every 1:30 for 12:00 (9 total sets))
1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips
Metcon
Metcon (Time)
5 rounds for time of:

7 Strict Deficit HSPU 4/3″
14 TTB
21 Calorie Row

Thursday, April 7, 2016

Weightlifting
Power Clean ( 5X5 T&G Power Clean & Push Jerks)
Weightlifting
Power Clean (1XME T&G Power Clean & Push Jerks @ 85% of #1)
Gymnastics
Muscle-ups (Every 1:15 for 15:00 (12 total sets)-  )
1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips
Metcon
Metcon (Time)
4 rounds for time of:

10 DB Snatches (full squat – alternating arms) 100/70#
15 Box Jump Overs 24/20″
20 Calorie Row