05/08/13

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Strength:

1a) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO

1b) 5 x ME Static Holds on the short ropes – Pull to the “up” part of the pull-up and hold, rest 60 sec.

*Notes: If you have been doing these movements for less than three months do standard Front Squats instead of the 1&1/4 FS.

Skill:

9 Minutes of MU practice and/or MU transitions and Pistol practice – Alternate every 90 seconds between working on MUs/MU transitions and Pistols.

Conditioning:

Row 1K
50 Thrusters (45# bar men/women)
30 Pull-ups