MONDAY
09/02/15

Warm-up
Power clean drills –
6 muscle clean
6 high hang clean
6 hang clean
6 clean from floor

Power

A. Take 15 minutes and build to a 1RM Power Clean

B.
Every minute, on the minute, for 15 minutes:

1st minute – 5 power Cleans @ 65-75% of today’s 1RM

2nd minute – 10 burpees to 6″ target

3rd minute – 15 ring dips

Level 1
Burpee to target > Standard burpees or down-ups
Dips > Press-ups

*modify movements/weights so that reps can be performed in 45 seconds or less

Gymnastics

3 minutes: Max reps toes-to bar