Up and down Park Avenue...

"Spanky"
5 Rds
5 Muscle Ups - high rings w/ hand grip; rest 10 sec
5 Power Cleans - 'Touch and Go' - should be heavy; rest 10 sec
AMRAP Bench Press 135; rest 3 min


Power Cleans are ascending sets.  Jump in weight each set.

Grandpa glasses...

Lift:
Back Squat @ 31X1
5-5-5-1+


Bench Press @ 31X1
5-5-5-1+

I feel like he's holding a staff...

Skill/Lift:

A1:  Power Snatch 1.1.1 x 5; (10 sec rest btwn each rep); rest 3 min

A2:  Bench Press @ 31X1; 3, 3, 3, 3, 3; rest 3 min

Met Con:

For time:

50 GHD Sit Ups

Rest 10 min

Met Con:

Tabata KB Swings 2 pd

This is it, this is it...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1:  Snatch Balance @ X2X1; 3,3,3,3,3; rest 3 min

A2:  Bench Press @ 31X1; 5,4,3,2,1; rest 3 min

B1:  Back Extensions @ 2010; 15 x 5; rest 1:30 min

B2:  T2B @ 1010; 15 x 5; rest 1:30 min

Met Con:

Part 1:

AMRAP Double Unders in 8 min

Rest 5 min

Part 2:

Sprints 100m x 4 @ 90%; 1 min rest