Wednesday 01/29/14

Barbell Skillz

Power Clean

*work up to a 5 rep max. Must be touch and go.

FOLLOWED BY

Front Squat

3x5

FOLLOWED BY

20 min AMRAP

100 Double Unders

50 Power Snatch (135/95 lbs)

25 Muscle Ups

MODIFICATIONS:

L4 - As RX

L3 - Front Squat 3x5 Lift only, 75 Double Unders, 110/75 lbs, sub either pull ups or ring dips for muscle ups

L2 - Front Squat 3x5 Lift only, 50 Double Unders, 95/65 lbs, sub either pull ups or assisted ring dips

L1 - Front Squat 3x5 Lift only, 100 singles, 30 Power Snatch (manageable weight), assisted pull ups

L1m - Front Squat Skill Work only, 20 min AMRAP

50 Singles

15 Hang Power Snatch (manageable weight)

10 Assisted Pull Ups