Your not as brave as you were from the start...

Lift:
Heavy Power Cleans
3-3-3-3-3


WOD:
"Burpees/Pull Ups"
10-1/1-10

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.

The more I see, the less I know...

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: Back SQ @ 40X0; 2-3 x 5; rest 3 min

A2: Weighted Pull Ups @ 21X0; 1 x 5; rest 3 min

B1: Push Press @ 12X2; 4-6 x 3; rest 2 min

B2: GHD Raises @ 2010; 15 x 3; rest 2 min

Rest 5 min

Met Con:

"Falling to Pieces"

5 Rds

10 Power Cleans 135

15 Push Ups

Post loads and time to comments.

Together we shall reign...

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

Skill/Lift:

A1:  Front Squats @ 30X0; 2-3 x 4; rest 10 sec

A2:  Pull Ups AMRAP x 4; rest 4 min

Met Con:

"The Campaign"

5 Rds

15 Burpees
10 Power Cleans 65% of 1 RM 

15 GHD Sit Ups
Rest precisely 3 min

Focus on speed - no pacing allowed!

Post loads, totals and cumulative and partial round times to comments.