Mon – 05/12/2014


1) 15 min of Snatch Technique Under 65% of 1RM

2) For Total Reps
4 minute AMRAP:
9 Box Jumps (24/20)
5 Hang Squat Cleans (135/85)

Rest 2 Minutes, then 4 Minute AMRAP:
Row for Calories

Rest 2 Minutes, then 4 Minute AMRAP:


3 Rounds for Skill Work
10 Hollow/Arch Swings on rings w/ False Grip
If you lose the grip, stop and reset. If you can’t keep it for all 10 you should be doing false grip / grip strength work every other day.
30′ Handstand Walk (or as far as possible in one attempt)
5 UB Bar Muscle Ups (or as many as you can do UB)



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