Wednesday, 5/11/11

Warm-Up:

3 Rounds:
5 Pull-ups
10 Push-ups
15 Squat Cleans

Dynamic Warm-Up/Burg WU

Strength:
Power Clean: 3, 3, 3, 3, 3 (increase weight each set. Dead stop between reps)
Pull-ups: 3 x 5

MetCon:
4 RFT of:
Run 400m
21 KB Swings 70/35#
2 Rope Climbs, 15'

Skill:
Back Lever Practice! Same progression as front levers: bent legs, etc. Hanging from a bar or rings, pull your legs up through your arms and turn over. Ideally, you want to keep your body straight and hit a horizontal position, parallel to the floor, arms straight.

Endurance:
Rest