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Wednesday, 7-17-2013

16
Jul

Wednesday, 7-17-2013

Workout of the Day
2min AMRAP: Muscle-ups (sub skin the cats or ring dips)
Rest 1min
Then,
Five Rounds For Time:
8 Handstand Push-ups
12 Overhead Squats 75/55
Then,
2min AMRAP: Muscle-ups (sub skin the cats or ring dips)
 
**Record two separate scores: time for the five rounds and total number of Muscle-ups/Skin the cats/Ring Dips
 

Olympic Lifting
3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets
Clean Pull – 95% (of cln) x 3 x 2, 100% x 3 x 2
Front Squat – 75% x 3 x 5
Good Morning – 3×5

Olympic Lifting – Advanced
Front Squat – 60%x4, 70%x4, 80% x 3 x 2
Snatch – 60%x2, 70%x2, 80% x 2 x 3
Clean &Jerk – 60% x (2+1), 70% x (2+1), 80% x (2+1) x 3
Clean Pull – 85% x 4 x 4

 

https://sphotos-b.xx.fbcdn.net/hphotos-ash4/1005621_480356472047707_1249952130_n.jpg
Amanda & Co.  Crushing skulls.

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