A: Exc Pull Up 5-7rep@32X1 x 4 set

A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

WOD
A) In teams of 2 persons:
2000m Rowing for time.
Row as hard as possible, and change as often as you need.

B) AMRAP 10 minutes
2-4-6-8-10-12-14-16...reps of:
Ground to overhead w/ Bumper plate (heavy)
Knees to Elbows
Burpees

*First 2 repetitions on all three exercises, then 4 repetitions on all three and continue as high on the ladder as possible within 10 minutes.

COOL DOWN
Couch stretch- 2 minutes on each side

http://opexfit.com/april-18-2014/

A. Clean and jerk build to a max

B. 90sec max MU

+

1k row for time

Notes:
– testing
– take your time on the clean and jerk build to true max
– 90sec MU test record total reps
– 1k is all out record times

4 rounds for time of:

• 95-lb. sumo deadlift high-pulls, 10 reps
• 95-lb. push presses, 10 reps
• 95-lb. back squats, 20 reps

5 rounds of pullups + 5 rounds of chin-ups. Result is total reps

For load
6 rounds
3 deadlifts
3 hang cleans
3 push/split jerks

Clean and Jerk (split)

•On the min for 4 minutes: 3-4 Clean and jerk (50 % of 1 RM)
•On the min for 4 minutes: 3 Clean and jerk (60 % of 1 RM)
•On the min for 4 minutes: 2 Clean and jerk (75 % of 1 RM)
•On the min for 4 minutes: 1 Clean and jerk (+85 % of 1 RM)

1 min rest between sets

3 RDS:
2:00 12 KB OH Walking Lunge 24/16 (Rx+ 32/24) then ME Cal Row
2:00 Rest
2:00 12 Front Squat 60/40 (Rx+ 70/45) then ME Lateral Bar Burpee
2:00 Rest

Deadlift 3x3 (80-90%)
-No touch and go!