Monday – August 26, 2013

Deadlift

5-5-5-5 @ 75%

3 RFT

400M Run

30 KBS (53/35)

30 Pull-ups

Tuesday – August 27, 2013

Introduce and practice Split Clean (20 minutes)

21 Power Cleans (135/95)

50 DUs

10 Burpees

15 Power Cleans

50 DUs

10 Burpees

9 Power Cleans

50 DUs

10 Burpees

Wednesday – August 28, 2013

Shoulder Press – 5-5-5 (75%)

Push Press – 3-3-3 (80%)

Push Jerk – 3-3-3 (80%)

“Cindy”

20 Min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Thursday – August 29, 2013

Establish 1RM Clean and Jerk

5 RFT

Run 200M

10 Push Press

10 Pull-ups

10 Toes to bar

20 Sit-ups

Friday August 30, 2013

Muscle Up progression and practice (20 minutes)

“Hammer”

5 RFT

5 Power Cleans (135/95)

10 Front Squats

5 Jerks

20 Push-ups

 

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