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.

You and Me together...

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:  OHSQ @ 42X1; 3,3,3,3,3; rest 3 min

A2:  Muscle Ups - 6,6,6,6,6; rest 3 min

B1:  Jump and Switch Lunges - AMRAP for 30 sec x 3; rest 1:30 min

B2:  Pull Ups C2B - 20 x 3; rest 1:30 min

Rest 10 min

Met Con:

"Explosion"

For time:

350 M Row

25 Burpees

350 M Row

Post loads, time and thoughts to comments.