07/14/10-Wednesday

part 1: A. Hang Power Clean - 2-3 x 3; rest 2 min
(build fast)
B1. 50% of bench press 1RM amrap (-2) x 2; rest 20 sec
B2. CTB Chin Ups; amrap (-3) x 2; rest 3 min

rest 2+ hours

part 2

3 x 5 min rounds @ 90%:
rd 1.
3 muscle ups
6 box jumps - 24/30"
25 unbroken double unders
rest 10 min

rd 2.

Run 200 m
1 power clean - 135#/95#
2 front squat - 135#/95#
3 push press - 135#/95#
rest 10 min
rd 3.
10 GHD Sit ups
10 ring dips