Thursday – 062614



Back Squat
Find your 3 rep max.
Loosen up your achilles and hips first. Back squat holds in the bottom are recommended, but very short. You have 20 minutes. We did a two rep two months ago, try to equal or beat that!

Workout of the Day
12 minute ladder of:
3 Power cleans (you choose the weight!)
1 Muscle-up
3 Power cleans
2 Muscle-ups
3 Power cleans
3 Muscle-ups. . .

If you can’t perform muscle-ups, you will go up by 2’s and do ring pull-ups, and hand release push-ups.  So you would do 2 ring pull-ups, 2 hand release push-ups the first round, then 4 ring pull-ups, 4 hand release push-ups the second round. . .etc.  Scale the pull-ups from there.

Post your scores to the Whiteboard.

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