TUESDAY

STRONG

Warm-up

Upright Row

25 reps

empty bar only

 

Weightlifting

Vertical High Pull + Vertical Power Clean

4 sets of 3 reps

build to heavy

 

 

Weightlifting

Clean

any way you'd like

no jerk

build to 1RM

 

METCON-BURN

Warm-up

Skin The Cat

While there may be more than one way to do this.....here is what I'd like you to do.

http://gymnasticswod.com/content/skin-cat

6-8 reps

SKILL WORK

Kips on Rings

2 sets of 6-8

STRENGTH

Inverted Ring Rows

3 sets of 6-8 reps

Metcon

15-12-9 of:

Muscle-Ups
Hang Snatch (full squat) 115/75#

scale mu's to banded sling shot include dip out