Wednesday, April 9, 2013

1.) Skill:
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

2.) Strength:
Clean jerk
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets

3.) Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

4.) WOD

4 rounds
Wall-ball (20#/14#) 21-15-9-4x
Burpees 4-9-15-21x