FRIDAY
12/09/14

Session 1

For time:

Row 2000m

Session 2

Weightlifting

A)
Power Snatch
Take 10 minutes to  build to a max single for the day
Strategise your progress to the max

B)
Power Clean + Push Jerk
Take 10 minutes to  build to a max single for the day
Strategise your progress to the max

Gymnastics

Skin the Cat; 2 reps
Strict Ring Dip; 5 reps
3 sets

* Ring dip – Turn out at full extension

False Grip Holds:
20 sec – Chin Over
20 sec – 90 Degree Elbow
20 sec – Dead hang
60 sec – Rest
3 sets

Strict Muscle-Up; 5-4-3-2-1
Thruster (60/40); 10-8-6-4-2
CTB Pull-Up; 20-16-12-8-4

Engine

15-12-9-6-3

Deadlift (100/70)
Box Jump Overs (24/20)