December 3, 2013

A.

Three sets not for time:

Muscle Ups x 3-6 reps

Double Unders x 40-50 reps

Toes to Bar x 12-15 reps

B.

Five sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

C.

Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 10 minutes:
Clean & Jerk x 1 rep @ 75-85%

D.

For time:

1000 m Row

50 Burpees over the Erg

If you are competing this weekend

A.

Five sets of:

Back Squat x 5 reps

Rest 3 minutes

B.

Three sets for times of:
Row 500 Meters
10 Toes to Bar
6/4 Muscle-Ups
Rest 3 minutes

C.

Three sets for time:

Glute ham raise x 10 reps