It's dead-on...

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:

A:  Hang Squat Snatch BTAH single; 45-60 sec rest

B1:  Press Cluster 1.1.1.1.1 x 3 (10 sec rest btwn each rep); rest 2 min

B2:  KB Swings 21 x 3 - unbroken; rest 2 min

Met Con:

10 sets

Double Unders 

60 sec AMRAP; 30 sec rest

Up and In...

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

A1:  Press Cluster 1.1.1.1.1 (rack and rest for 10 sec on each rep) x 3; rest 2 min

A2:  KB Swings 21 x 3 - unbroken; rest 2 min

B1:  Ring Dips @31X1; AMRAP(-1) x 3; rest 45 sec

B2:  Double Unders 40 x 3; unbroken; rest 45 sec

Part 1:

For time:

50 GHD Sit Ups

Rest 5 min

Part 2:

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