Monday 25/03/13
5 x 5 Push Press 3 Rep Max Weighted Chin Up between sets Then 13 Minute AMRAP – 11 KB Swings 24/16kg – 9 Push
5 x 5 Push Press 3 Rep Max Weighted Chin Up between sets Then 13 Minute AMRAP – 11 KB Swings 24/16kg – 9 Push
3 Rep Max Power Clean (Touch And Go) Then 1 Rep Max Power Clean 5 x Max Strict Ring Dips Between Sets Then 5 x
Open Workout 13.3 12 Minute AMRAP – 150 Wall Balls @ 20/14lbs – 90 Double Unders – 30 Muscle Ups
3 x 3 Dead Lift Kipping Toes To Bar Practice Between Sets Then Battle Of The Bluff 2012 Event 4 5 Rounds – 7 Dead
7 x 3 Strict Press 5 x 60 Second Plank Hold Between Sets Then 15 Minute AMRAP – 25 Thrusters @ 45/35lbs – 25 Sit
5 x 5 Front Squat 5 x Max Muscle Ups or Muscle Up Progressions Between Sets Then 10 Minute AMRAP – 10 Squat Cleans @
12 Minutes 2 Full Snatch, Every Minute On The Minute Then 5 Rounds – 6 Handstand Push Ups – 9 Toes To Bar – 12