Monday 04/11/13

A) Strength 3-3-3-1-1-1 reps of snatch (squat)

B) 3 rds for a time

4 muscle ups ( sub 5 bar mu , 6 progression mu, 8 pull ups & 8 ring dips)

20 kb swings 32/24 kkg

5 power snatches 60/40 kg

18 min cap

C) perform 30 reps of

kb step ups 20″ box 2 x 32/24 kg

must have full extension on top of box

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